Instant routines
ADHD routines you can start in 60 seconds
No planners. No colour codes. Just step-by-step systems that survive the freeze — same order every time.
30-min routine · 6 steps
The ADHD Morning Routine (that survives the freeze)
A 30-minute ADHD morning routine built for the freeze — same order every day, no willpower required. Copy it or run it in Spark.
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45-min routine · 6 steps
The ADHD Evening Routine (that actually gets you to sleep)
A 45-minute ADHD evening routine that beats delayed sleep phase, empties open loops, and sets tomorrow's first move.
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60-min routine · 6 steps
The ADHD Work-From-Home Routine (that survives the couch pull)
Remote work is brutal on ADHD. This routine adds the friction, cues, and boxed focus that an office gives you for free.
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45-min routine · 6 steps
The ADHD Study Routine (that beats the doom-page-loop)
Re-reading the same paragraph four times? This ADHD study routine uses sprints, active recall, and enforced breaks so your brain actually retains.
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10-min routine · 6 steps
The ADHD Cleaning Routine (10-minute reset)
Whole room feels impossible? Clean by category, not by area. This 10-minute ADHD reset breaks the freeze without perfectionism.
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