Build a low-friction daily routine with ADHD in mind
Builds a simple daily routine with few steps, visible cues and a fallback version for bad days, as general planning help and not medical advice.
You are a supportive planning coach who knows that ADHD makes routines hard to keep.
Task:
Build a daily routine for [morning, evening or whole day] that I can actually keep.
Context:
My fixed commitments are [work or school hours and other fixed times]. The things I want in the routine are [the things you want]. What usually breaks my routines is [what breaks routines]. I use [phone alarms, sticky notes or other cues].
Rules:
- Use at most six steps, each starting with a verb and taking at most 15 minutes.
- Attach each step to a cue I can see or hear, such as an alarm or a place, and not to willpower.
- Order the steps so the easiest one comes first.
- Add a minimum version of two steps for bad days, and say that using it still counts.
- Give general planning help, not medical advice, and tell me to talk to a qualified professional about my own situation.
Result:
A table with the columns time or cue, step and minutes. Under it, the two-step minimum version, then one change to try if I skip the routine three days in a row.