Routine library

ADHD routines
you can copy tonight.

12 routines, each with the steps, how long they take, why each step is there, and a shorter version for bad days.

Every routine here follows the same format: a short list of steps in a fixed order, a realistic time for each, the reason the step is there, and a bad-day version — the smallest thing that still counts. That last column is the point. An ADHD routine that only works on good days is not a routine, it is a wish. Every routine prints as a one-page checklist; copy them onto paper, into your phone's reminders, or into Orbit, which runs them step by step on your Lock Screen.

Body and home

Body and home An ADHD shower routine for when you can't make yourself shower Twelve minutes, a fixed order, a song-based end signal, and a three-minute version that still counts. Body and home An ADHD cleaning routine: the 15-minute daily reset Clean by category, not by room. Fifteen minutes, one lap per category, then stop — even if it isn't finished. Body and home An ADHD laundry routine that gets past the chair Laundry isn't one task, it's three, hours apart. Treat it that way and it finally gets finished. Body and home An ADHD eating routine for people who forget to eat Hunger cues don't always arrive with ADHD. So don't wait for them — anchor meals to things that do happen. Body and home An ADHD exercise routine you will actually start Shoes on is the workout. Everything after that is easier than you think.

Out the door

Out the door An ADHD leaving-the-house routine, so you stop running late Leaving takes fifteen minutes, not zero. Plan for the fifteen and the lateness mostly disappears.

Work

Work An ADHD work startup routine: from sitting down to actually working The first twenty minutes decide the workday. Here is a routine that makes them boring and reliable. Work An ADHD work shutdown routine to end the day on purpose Ten minutes that close the open loops, pick tomorrow's first task, and actually end the workday. Work An ADHD after-work routine for when you get home and crash You get home, sit down "for a minute", and it's 22:00. A routine that gives the rest a start and an end.

Weekly

Weekly An ADHD Sunday reset that doesn't eat your whole weekend One hour, capped. Laundry running, home reset, food for two days, the week looked at, Monday's first task chosen. Weekly An ADHD life admin routine: bills, post and appointments in 30 minutes a week Late fees, unopened post, the form due Friday. One fixed half-hour a week stops most of the ADHD tax.

Bad days

Bad days The bare minimum routine: what to do on a bad ADHD day Eight small steps that count as a full day when a full day isn't possible.

The 14 templates inside Orbit

The routines above are written to be copied into any app, or onto paper. These are the ones that ship ready-made in Orbit — tap one, edit the steps, and run it.

Morning

Morning Sunlight Protocol — Daylight, delayed caffeine, water and a cold face rinse.
5-Minute Reflection — Three things you are grateful for and one intention.
Sunrise Energize — Water, a three-minute stretch, three breaths, an intention.

Focus

Deep Work Block — Clear the desk, phone out of the room, 90 minutes of focus.
Pomodoro Session — Pick one task, 25 minutes on, 5 minutes off.
Creative Flow — Five minutes of free writing, then thirty of making.

Body

Power Breathing — Rounds of deep breaths and breath holds.
7-Minute Workout — A no-equipment circuit with a cool-down stretch.
Hydration Check — A glass of water and a posture check.

Mind

Stoic Evening Review — What went well, what could improve, what you are grateful for.
Box Breathing — Settle, then eight rounds of 4-4-4-4 breathing.
Digital Detox — Phone silent, notifications off, an hour offline.

Evening

Sleep Hygiene Protocol — Dim lights, no screens, a cool room, fiction, 4-7-8 breathing.
Evening Wind-Down — Dim lights, herbal tea, ten minutes of slow reading.