45 minutes · 6 steps

The ADHD Evening Routine (that actually gets you to sleep)

Many ADHD brains have delayed circadian rhythm — melatonin fires late and dopamine finally fires at night. This routine builds boredom deliberately.

The routine

1
0-5 minScreens-off alarm
One alarm 60 min before bed. Ruthless.
2
5-15 minBrain dump
Write everything in your head onto paper. Empties open loops.
3
15-20 minSet tomorrow's One Thing
Pick tomorrow's first task now — future-you won't.
4
20-30 minBoring wind-down
Same 3 things every night. Boredom is the sleep cue.
5
30-40 minWarm shower + dim light
Body temp drop after a warm shower triggers melatonin.
6
40-45 minIn bed, book only
No phone. Book with slow prose. Fiction beats non-fiction.

Netflix until 1am

One episode with a timer, then screens off

Checking work Slack in bed

Phone charges in another room

'One more' scroll

Book on the pillow, phone across the room

Run this in Spark

Spark opens each step at the right time, on your phone, with a visible timer. No planning, no willpower.

I'm most creative at night — do I really have to shut down?

Capture the ideas in your brain dump. They'll still be there tomorrow. The sleep debt won't be.

Should I take melatonin?

Talk to a doctor. Small doses timed 3-4 hours before bed can help ADHD delayed rhythm — but timing matters more than dose.

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