ADHD Daily Routine for Calm and Focus

Morning

• wake up with gentle music or soft light

• quick movement, stretching, dancing or jumping

• visual checklist to get dressed

• 5- minute calm start before leaving

After school

• healthy snack to help refresh and recharge the brain

• movement breaks before homework

• homework covered in short time slots (15-20 min)

• use of timer or visual reminders to keep up with the task

Evening

• dinner+ family time (avoid screens during this time)

• preparation for the next day with clothes out, backpacks ready

• calm down routine, shower, dim lights, quiet play

• consistent bedtime

  = smoother mornings