How many steps are included in the morning routine?

The morning routine includes 8 steps: waking up when the alarm rings, washing/showering, getting dressed, eating breakfast, brushing teeth, combing hair, checking the backpack, and putting on shoes and coat.

What activities are included in the evening routine?

The evening routine includes 9 steps: preparing the backpack for tomorrow, choosing tomorrow's clothes, tidying the room, bathing/showering, putting on pajamas, brushing teeth, using the toilet, quiet time (reading, soft music), and going to bed saying goodnight.

Can I customize the routine with my own steps?

Yes, you can create a personalized routine by adding your own steps. The tool provides options like homework, medication, pets, snacks, music, sports, and screen time off that you can add to customize the checklist.

What advice is given to parents and speech therapists using this tool?

The recommendations include: start with few steps and gradually increase, keep the checklist visible (refrigerator, bathroom), associate tasks with time markers, celebrate successes without punishing forgetting, adjust estimated times according to your child, and start with paper version then move to digital.

Is there a printable version of the routines available?

Yes, the tool offers a printable version of both morning and evening routines. The printable format includes simplified versions with emojis for each task, making it easy for children to follow and check off completed activities.

日常注意力缺陷多动障碍 - 早晚例行检查清单

Morning and Evening Routine Checklist - ADHD Tool

📌 How to use this tool?

This checklist helps ADHD children build their daily routine. Checking each step brings a sense of accomplishment and helps not forget anything. The goal is to create automated processes that reduce mental load.

☀️

My Morning Routine

✓

⏰ I wake up when the alarm rings ~2 minutes

✓

🚿 I wash/shower ~10 minutes

✓

👕 I get dressed ~5 minutes

✓

🥣 I eat breakfast ~15 minutes

✓

🦷 I brush my teeth ~3 minutes

✓

💇 I comb my hair ~2 minutes

✓

🎒 I check my backpack ~3 minutes

✓

🧥 I put on my shoes and coat ~3 minutes

0/8 steps completed

🎉 Awesome! Routine completed! 🌟

🌙

My Evening Routine

✓

🎒 I prepare my backpack for tomorrow ~5 minutes

✓

👕 I choose tomorrow's clothes ~3 minutes

✓

🧹 I tidy my room ~10 minutes

✓

🛁 I bath/shower ~15 minutes

✓

🩱 I put on pajamas ~3 minutes

✓

🦷 I brush my teeth ~3 minutes

✓

🚽 I use the toilet ~3 minutes

✓

📖 Quiet time (reading, soft music) ~10 minutes

✓

😴 I go to bed and say goodnight ~2 minutes

0/9 steps completed

🎉 Awesome! Ready for a great night! 🌟

✨ Create a Personalized Routine

Add your own steps

💡 Recommendations for Parents and Speech Therapists

Start with a few steps and gradually increase
Keep the checklist visible (fridge, bathroom)
Associate tasks with time markers (after waking up, before dessert...)
Celebrate successes without punishing forgetting
Adjust estimated times according to your child's situation
Start with a paper version, then move to digital

🖨️ Print Routine

☀️ My Morning Routine

⏰ I wake up

🚿 I wash/shower

👕 I get dressed

🥣 I eat breakfast

🦷 I brush my teeth

💇 I comb my hair

🎒 I check my backpack

🧥 I'm ready to go!

🌙 My Evening Routine

🎒 I prepare my backpack

👕 I choose my clothes

🧹 I tidy my room

🛁 I bathe/shower

🩱 I put on pajamas