🧠 ADHD TOOL — ROUTINES & ORGANISATION
My Daily Routine
My Daily Routine
DYNSEO
Interactive morning and evening checklist — structuring routines to reduce mental load.
📌 How to use this tool?
This checklist helps children with ADHD to structure their daily routines. Ticking each step creates a sense of accomplishment and helps them not to forget anything. The goal is to build habits that reduce mental load.
☀️
My morning routine
✓
⏰I wake up when my alarm goes off~2 min✓
🚿I wash / have a shower~10 min✓
👕I get dressed~5 min✓
🥣I have breakfast~15 min✓
🦷I brush my teeth~3 min✓
💇I do my hair~2 min✓
🎒I check my bag~3 min✓
🧥I put on my shoes and coat~3 min0/8 steps completed
🎉 Well done! Morning routine complete! 🌟
🌙
My evening routine
✓
🎒I prepare my bag for tomorrow~5 min✓
👕I choose my clothes for tomorrow~3 min✓
🧹I tidy my room~10 min✓
🛁I have a bath / shower~15 min✓
🩱I put on my pyjamas~3 min✓
🦷I brush my teeth~3 min✓
🚽I go to the toilet~3 min✓
📖Quiet time (reading, soft music)~10 min✓
😴I go to bed and say goodnight~2 min0/9 steps completed
🎉 Great job! Ready for a good night's sleep! 🌟
✨ Create a personalised routine
Add your own steps (clickable just like the others!)
📝 Session notes
💡 Tips for parents and SLTs
- Start with just a few steps and add more gradually
- Keep the checklist visible (fridge, bathroom)
- Link tasks to time cues (after waking up, before dessert…)
- Celebrate successes without punishing forgetting
- Adjust the estimated times to suit your child
- Start with the paper version, then move to digital
🖨️ Print routines
☀️ My MORNING routine
⏰ I wake up
🚿 I wash
👕 I get dressed
🥣 I have breakfast
🦷 I brush my teeth
💇 I do my hair
🎒 I check my bag
🧥 I'm ready to go!
🌙 My EVENING routine
🎒 I prepare my bag
👕 I choose my clothes
🧹 I tidy my room
🛁 I wash
🩱 I put on my pyjamas
🦷 I brush my teeth
📖 Quiet time
😴 Goodnight!
✅ Session Summary
Summary — My Daily Routine DYNSEO
— — —
Total steps completed
0
0/17 standard steps
✅
Loading...
0/8
Morning ☀️
0/9
Evening 🌙
0
Personal ✨
📊 Routine progress
☀️ Morning routine0%
🌙 Evening routine0%
☀️ Morning steps ticked
🌙 Evening steps ticked
📝 Session notes
No notes recorded
