ADHD routine charts for adults
Quick answer: four free one-page routine charts (morning, evening, workday shutdown, Sunday reset) designed to be short: 5–7 steps each, with space to write your own. Print one, stick it where the routine happens, and change it whenever it stops fitting.
Workday Shutdown Checklist
Ten minutes to close the day so work stops following you home.
A4 PDF US Letter PDF
Ten minutes to close the day so work stops following you home.
A4 PDF US Letter PDF
Make a routine chart that sticks
- Keep it short. Seven steps is plenty; a long chart becomes wallpaper.
- Put it where it happens. Morning chart by the door, shutdown chart by your screen.
- Write a "running late" version. The morning chart has a box for what to skip.
- Let AI fill it in. "I leave at [TIME]. Must do: [LIST]. Order them and give each a realistic time, working back from leaving."
Related
Free tools
- Meeting notes → actions
- Task Breaker
- What should I do next? picker
- Time estimate calculator
- ADHD visual timer
- Free printable pack · Routine charts
Want the whole library?
Pro: 123 copy-paste prompts, 15 printables, Notion and Sheets templates. US$19 with code LAUNCH19 until 31 Oct.
See ProPersonal use. General productivity material, not medical advice.