Evidence-Based Clinical Tool
ADHD Home Routine Planner & Visual Schedule
Ready to print directly or save as PDF to use on your fridge or study desk.
Rabbia Psychologist Child Development Services
ADHD Home Routine & Executive Scaffolding Sheet
Framework: Barkley's Externalized Executive Functioning Model (Point-of-Performance Scaffolding)
Child's Name:
Age / Grade:
Week Of:
Primary Focus:
PART 1: Morning Launchpad (Low Working-Memory Sequence)Target Departure Time: [ ]
| Done | Routine Step | Parent Scaffolding Cue (Visual / Environmental) | Target Time |
|---|---|---|---|
| 1. Gentle Sensory Awakening | Open curtains for natural light; play quiet rhythmic music (avoid sudden shouting). | 7:00 AM | |
| 2. Pre-Set Clothing | Clothes laid out in order the night before on a dedicated chair (eliminates decision fatigue). | 7:15 AM | |
| 3. High-Protein Breakfast | Provide protein-rich food (eggs, peanut butter, yogurt) to support neurotransmitter function. | 7:30 AM | |
| 4. Bathroom & Grooming | Visual 3-step mirror card: Teeth (2 min timer) → Face wash → Hair. | 7:45 AM | |
| 5. Launchpad Bag & Shoes | Backpack, water bottle, and shoes kept in entry launchpad box. Zero search time. | 7:55 AM |
PART 2: Evening Wind-Down & Dopamine TransitionTarget Lights-Out: [ ]
| Done | Routine Step | Parent Scaffolding Cue (Visual / Environmental) | Target Time |
|---|---|---|---|
| 1. Screen Sunset (-60 Min) | All screens powered down and docked in living room charging station (blue light cutoff). | 8:00 PM | |
| 2. Tomorrow's Launchpad | Pack school bag, verify homework in folder, choose tomorrow's clothes together. | 8:15 PM | |
| 3. Warm Bath or Heavy Work | Warm water or deep proprioceptive pressure (weighted blanket / big bear hug) to stimulate melatonin. | 8:30 PM | |
| 4. Co-Regulation Reading | Read aloud together or listen to an audiobook under dim, warm lamp lighting. | 8:45 PM |
Psychologist's Implementation Rules:
- Externalize Time: Children with ADHD suffer from "time blindness". Use an analog clock or visual countdown timer (Time Timer) rather than digital clocks.
- The Dopamine Bridge: Transitions from high stimulation (video games/tablets) to low stimulation (homework/sleep) cause distress. Always build a 5-minute sensory bridge (e.g. snack, jumping on trampoline, listening to 1 favorite song).
- Consistency Over Perfection: Follow the sequence rather than rigid minutes. The order of activities forms the neurological muscle memory.
Clinical Notice: This worksheet is for educational parent guidance. It does not substitute for an individual medical, neuropsychological, or psychological assessment.
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