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Evening Wind-down Routine for Adults with ADHD

An essential, low-friction evening protocol to quiet racing thoughts, avoid hyperfocus traps, and beautifully orchestrate tomorrow’s success.

45 min routine9 steps
1

Perform a 10-minute 'Brain Dump' into the Notes Checklist to definitively offload racing thoughts and reduce cognitive anxiety.

Repeats: daily
2

Set out tomorrow's clothing, keys, and meds in a highly visible 'launchpad' area, marking it complete in your Dailies.

Repeats: daily
3

Track end-of-day medication crash symptoms, restlessness, or hyperfocus burnout in the Body tab for vital pattern recognition.

Repeats: daily

+6 more steps inside

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