How to use this sheet: Fill in your anchor times first (the non-negotiables like school drop-off or work start). Then build backwards — add habits in the gaps that feel realistic, not ideal. Tick each box as you go. Aim for 3–5 consistent habits before adding more.
Wake up
Alarm goes off — feet on floorNo snooze. Phone face-down.
+5 min
Drink a full glass of waterLeave it on your bedside table the night before.
+10 min
Open a blind or go outside brieflyNatural light resets your body clock.
Shower / wash faceSame order every time — reduces decision fatigue.
Get dressed (clothes laid out night before)Lay out tomorrow's outfit before bed.
Medication (if applicable)Keep it next to something you always do.
Eat something (protein if possible)ADHD brains run better with fuel. Even small.
Coffee / tea (after water)Caffeine works better after you're hydrated.
Check today's top 3 tasksWrite them the night before — don't decide now.
Bag / keys / wallet checkSame spot every time. No exceptions.
Leave on timeSet a "leave by" alarm, not just a "wake up" alarm.
Anchor 1
The one habit that makes everything else easier.
Anchor 2
A body-based habit — movement, water, or food.
Anchor 3
A transition cue — signals "the morning is done".
What I want to remember / tweak