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🌙 Night Routine Generator

ADHD brains struggle to wind down. Answer 3 questions and get a personalised night routine that actually prepares you for sleep — and tomorrow.

How much time before you want to be asleep?

30 min

45 min

60 min

90 min

What tends to stop you sleeping?

🧠 Racing thoughts

📱 Screen addiction

😰 Anxiety / worry

⚡ Still too wired

Any priorities for tomorrow morning?

📋 Plan tomorrow

👕 Prep clothes/bag

💊 Set out meds

🌙 Your wind-down routine