ADHD routine for adults: morning and evening, printable.
A good routine doesn't take more willpower. It takes less, because it removes decisions. Here are two short routines, their version for low days, and printable charts to stick on the fridge.
A routine that actually sticks, with ADHD
Three to five steps, no more
A long routine turns into a list, and a list becomes a block again. Three steps you keep beat ten you abandon.
Hooked to a trigger
Each routine starts right after something that happens anyway: the alarm, your coffee, the last show of the night. Not “whenever I remember”.
Visible, not memorized
Printed on the fridge or the bathroom mirror, so your working memory doesn’t have to carry it.
A “low day” version
Flat days happen. Planning a two-step version in advance keeps you from dropping everything, and from beating yourself up.
ADHD routine chart
Morning, evening, and the version for low days. No streak boxes: missing a day breaks nothing.
My morning
Right after: the alarm
- Drink a glass of water
- Get dressed in the clothes laid out last night
- Grab keys, phone and bag from the same spot
- Check your leave time (not the appointment time)
- Pick ONE important thing for the day
Low day
- A glass of water
- Head out with keys and phone
My evening
Right after: dinner
- Lay out tomorrow’s clothes
- Put bag, keys and phone in the same spot
- Check tomorrow’s first appointment and when to leave
- Clear one surface (table, desk)
- Screens away 20 minutes before bed
Low day
- Keys and phone in the same spot
- Sleep
Missed a day? Nothing to catch up on: just pick up at the next step. · hindigo.app
Hindigo works out when to start getting ready.
Before a fixed-time appointment, Hindigo counts back to when you should leave, and when you should start getting ready: two reminders, instead of a single one at the appointment time.
Discover HindigoFAQ
How do you build a routine with ADHD?
Start tiny: three steps, hooked to something that already happens every day (your alarm, your coffee). Put it where you'll see it instead of relying on memory, and plan a two-step “low day” version for flat days.
How many steps should an ADHD routine have?
Three to five. Beyond that, the routine becomes a list to manage, and that's exactly what gets stuck. You can add a step later, once the first ones run on autopilot.
What if I miss my routine?
There's nothing to catch up on: pick up at the next step, or tomorrow. A routine isn't a streak you must not break. That's why these charts have no day counter, and include a “low day” version.
Is there a free printable ADHD routine?
Yes: this page has a morning routine, an evening routine and their “low day” versions, free and printable in one click.
Read more: ADHD cleaning schedule (printable) · beating task paralysis with the tiniest first step · tidying up with ADHD, with a photo