Printables / Daily routine planner (morning & evening)
Daily routine planner (morning & evening)
A calm, visual plan for mornings and evenings to reduce decision load at home.
Parents & carersPlan5–10 minutes
Who this is for
Parents & carers looking for practical, educational support.
ADHDAutismExecutive functionroutinesfocus
How to use
- Print one copy per routine (morning and evening).
- Keep the steps short and visible near the relevant space.
- Tick or mark steps together to build momentum.
Morning routine
| Time | Step | Notes |
|---|---|---|
| 7:00 | Wake up + stretch | Light on, gentle cue |
| 7:10 | Wash + dress | Clothes ready night before |
| 7:25 | Breakfast + water | Protein + hydration |
| 7:40 | Pack bag | Checklist by the door |
Evening routine
| Time | Step | Notes |
|---|---|---|
| 6:00 | Dinner + decompress | Low-noise environment |
| 6:45 | Homework / quiet activity | Use timer blocks |
| 7:30 | Wash + pyjamas | Lights down |
| 8:00 | Wind‑down | Story, breathing, calm music |
Related resources
Trust & evidence
Educational resource — not medical advice.
Citations
Sources are copy‑only for transparency — external links are not clickable.
World Health Organization: Mental health and wellbeing
https://www.who.int/teams/mental-health-and-substance-use
UNICEF: Supporting mental health and wellbeing
https://www.unicef.org/mental-health
US Department of Education: IDEA overview
https://sites.ed.gov/idea/
CDC: ADHD overview
https://www.cdc.gov/adhd/
Written by:NeuroBreath Editorial Team·Editorial team
Reviewed by:Evidence Review Desk·Evidence reviewer
Editorial roles: Author drafts content · Reviewer checks clarity and safety language · Evidence reviewer checks source quality · Accessibility reviewer checks readability. Meet the editorial team.
Last reviewed
16 Jan 2026
Next review due
15 Jul 2026
Updated
16 Jan 2026
Evidence & sources
6 sources · tiers A, B
Update history
- 16 Jan 2026contentInitial printable published and reviewed.
Educational information only — not medical advice. Read the disclaimer.