Morning Routine Planner

☀️ Start Your Day with Structure

ADHD mornings are chaotic without a routine. Create your ideal morning flow—keep it realistic and flexible.

Build Your Morning Routine

Morning Routine Tips for ADHD

Prepare the night before: lay out clothes, pack bag, set up coffee maker
Build in buffer time—things always take longer than you think
Put your most important task first (shower, medication) so it doesn't get forgotten
Use alarms for each step if time blindness is an issue
Keep it short—don't plan a 2-hour morning routine if you have 45 minutes
Have a "rushed morning" backup plan for when you wake up late

Evening Routine Planner

🌙 Wind Down and Set Yourself Up

Evening routines help you transition to rest and prepare for tomorrow. Keep it simple and sustainable.

Build Your Evening Routine

Evening Routine Tips for ADHD

Set a "start winding down" alarm—ADHD makes time disappear at night
Include tomorrow prep: lay out clothes, pack lunch, charge devices
Dim lights an hour before bed to signal your body it's time to sleep
Keep a notepad by your bed for late-night thoughts (so they don't keep you awake)
Build in transition time between activities and sleep
Have a consistent bedtime—even on weekends—to regulate your sleep

Habit Tracker

✅ Track Your Daily Habits

Visual tracking helps ADHD consistency. Check off each day you complete your habit. Click the boxes to mark them!

Habit

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Take medication

Morning routine

Exercise/movement

Healthy eating

Evening routine

Bedtime on time

Add your own habits to track:

Realistic Routine Examples

👤 Real ADHD-Friendly Routines

These aren't perfect Pinterest routines. They're realistic examples that work with ADHD, not against it.

Minimal Morning Routine (30 minutes)

6:30am Alarm goes off. Hit snooze once (it's built in).

6:40am Get up. Immediately take medication with water by bedside.

6:45am Shower (clothes already laid out from night before).

6:55am Get dressed, brush teeth.

7:00am Grab pre-packed bag, phone, keys from drop zone. Leave.

Relaxed Morning Routine (60 minutes)

7:00am Wake up, take medication, stay in bed for 10 minutes scrolling (guilt-free).

7:10am Make coffee, drink while checking calendar and to-do list.

7:25am Quick breakfast (nothing elaborate).

7:35am Shower and get ready.

7:50am Final check: phone, keys, wallet, anything needed today?

8:00am Leave with 10-minute buffer built in.

Simple Evening Routine (45 minutes)

9:00pm Set alarm: "Start getting ready for bed."

9:05pm Lay out tomorrow's clothes, pack bag, check calendar.

9:15pm Set up coffee maker, put out vitamins/medication for morning.

9:20pm Plug in all devices to charge.

9:25pm Wash face, brush teeth, bedtime hygiene.

9:35pm In bed with book or podcast (no phone scrolling).

9:45pm Lights out, sleep mode.

Making Routines Stick

Start with just ONE routine (morning OR evening, not both)
Keep it short—3 to 5 steps maximum when starting
Do it the same way every day for at least 2 weeks before tweaking
Use visual cues: checklist on mirror, items laid out, phone alarms
Expect to mess up—consistency over perfection
Adjust as needed—if it's not working, change it

Visual Schedule Template

📅 See Your Day at a Glance

ADHD benefits from visual schedules. Build your ideal daily schedule—be realistic about time!

6-7 AM

7-8 AM

8-9 AM

9-10 AM

10-11 AM

11-12 PM

12-1 PM

1-2 PM

2-3 PM

3-4 PM

4-5 PM

5-6 PM

6-7 PM

7-8 PM

8-9 PM

9-10 PM

10-11 PM

11 PM+

Visual Schedule Tips

Color-code by activity type (work, self-care, family time, etc.)
Include transition time between activities—don't pack it too tight
Be honest about your energy levels throughout the day
Schedule hardest tasks during your peak focus hours
Block "nothing" time—unstructured time is okay and necessary
Print and post where you'll see it every day

📥 Save Your Schedule Templates

Print all your routines, habit trackers, and visual schedules as PDFs to use daily

ADHD Toolkit