Planning routines for ADHD brains
Planning works best when it is short and visible.
Use small steps and revisit the plan daily.
If you want to act immediately, use the tool first. Then return here to build a routine.
Explore ADHD ToolsPractical steps
Keep plans short
Limit your daily plan to 3 key tasks.
Use checklists or visual trackers for quick wins.
Link tasks to time
Pair tasks with a specific time or routine cue.
Use a timer to avoid time blindness.
Next steps
Suggested next stepsFocus & ADHD Support
Return to the pillar hub and choose the next guide.
ADHD focus basics
A simple overview of what helps focus when attention is scattered.
Focus sprints that feel doable
Short focus blocks with recovery breaks.
Working with school (ADHD)
How to collaborate with schools using clear, practical steps.
ADHD parent support
Practical next steps for parents and carers.
ADHD break planning
Plan movement and reset breaks to sustain focus.
Quick FAQs
Do I need a full planner?
Not necessarily. A short list often works better.
What if I forget the plan?
Use a visible cue in the space you work in.
Can planning reduce anxiety?
It can help reduce uncertainty and task overload.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.