🗓️ ADHD-Friendly Daily Schedule (Time Blocking)

Sep 11

Morning Routine

7:00 AM – Wake Up & Light Movement (15 min) Get out of bed, stretch, drink a glass of water. Small wins early help set the tone.

7:15 AM – Shower & Get Dressed (30 min) Keep clothes pre-picked the night before to avoid decision fatigue.

7:45 AM – Breakfast & Quick Planning (30 min) Eat a protein-rich breakfast. Look at your top 3 tasks for the day.

Morning Productivity

8:30 AM – Focus Work Block 1 (90 min) Deep work on your most important task. Use a timer (e.g., 25 min focus / 5 min break).

10:00 AM – Movement/Reset Break (15 min) Quick walk, stretch, or music to recharge.

10:15 AM – Focus Work Block 2 (90 min) Continue priority work.

Midday Reset

11:45 AM – Workout/Exercise (45 min) Cardio, strength, or yoga — helps with energy regulation.

12:30 PM – Lunch (30 min) Balanced meal with protein + fiber + healthy fats.

1:00 PM – Focus Work Block 3 (60 min) Moderate-demand tasks (emails, planning, follow-ups).

2:00 PM – Break & Mindfulness (20 min) Short meditation, journaling, or breathing exercises.

2:30 PM – Focus Work Block 4 (60 min) Wrap up remaining high-priority tasks.

3:30 PM – Transition / Errands / Light Tasks (30 min) Lower-demand tasks (organizing, calls, scheduling).

4:00 PM – Family/Friends/Social Time (2 hrs) Quality time without multitasking. Devices down if possible.

6:00 PM – Dinner (45 min) Keep it simple and nutritious.

6:45 PM – Leisure / Hobby Time (45 min) Something fun: reading, music, art, gaming — but with a defined end time.

Night Routine

7:30 PM – Light Activity / Prep for Tomorrow (30 min) Lay out clothes, prep bag/desk, quick tidy up.

8:00 PM – Mindfulness & Wind Down (30 min) Stretching, gratitude journaling, or calming music.

8:30 PM – Screen-Light Off (30 min) Swap to reading or calming activity to avoid overstimulation.

9:00 PM – Bedtime Routine (45 min) Shower (if not in AM), skincare, relaxing ritual.

9:45 PM – Lights Out / Sleep Hygiene (target 8 hrs) Cool, dark, quiet room — consistent sleep/wake time helps ADHD brains regulate better.