Routines & Habits
Build routines that survive a bad brain day.
ADHD brains don't run on streaks and willpower — they run on novelty, interest and good days. So a routine built like a military schedule collapses the first time you're tired, and then the collapse feels like proof you've failed. These worksheets build the other kind of routine: flexible anchors that survive a bad brain day and don't punish you for being human.
Each one fills in your browser and saves, or prints. Start with a free one and build one small anchor.
The Bare-Minimum Routine
A routine that survives your worst brain day.
Habit, Halved
Shrink a habit until it's too small to skip.
Questions about routines & habits
Why do my routines always fall apart?
Usually because they're too rigid for an ADHD brain. Routines that flex — with a "minimum version" for bad days — are far more likely to last.
How long until a habit sticks?
Longer than the myth of "21 days," and that's fine. These tools focus on getting back on after you fall off, which matters far more than never falling off.