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Free tool

Routine Builder

Build a morning, evening or any routine as a timed checklist with a minimum version, and see when to start.

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How to use it

  1. Add steps and how long each takes.
  2. Mark which steps are in your minimum version.
  3. Set a finish time to see when to start; print or save it.

Why it helps with ADHD

A visible, timed checklist replaces memory and shows you instantly if you’re running behind.

Everything you type stays in your browser on this device. Nothing is sent to us.

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Articles that use this tool

AuDHD & sensory

Routines in ADHD, Autism and AuDHD: Why They’re Different

Routines help ADHD and autistic brains in different ways. How to build routines that give enough predictability without becoming boring or rigid.

Sleep, food & movement

Can’t Get Out of Bed? An ADHD Wake-Up Plan

Snoozing for an hour, then rushing? A realistic ADHD wake-up plan using light, distance, a first tiny step and something to look forward to.

Home & daily life

6 ADHD Evening Supports That Make Tomorrow Easier

Six small evening habits that set up an easier morning for ADHD brains, without a long, perfect night routine.

More free tools

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