Sleep
ADHD Predictable Evening Wind Down
ADHD predictable evening wind down repeats the same short sequence nightly—dim lights, phone away, light snack, brief stretch—so stimulation drops before bed despite daytime hyperfocus.
ADHD predictable evening wind down is a five-step script repeated in order: dim lights, phone on charger across room, light protein snack if hungry, two-minute stretch, same audiobook or shower cue. Novelty-loving brains resist vague relax more than a boring ritual.
Start wind-down at the same clock time even when hyperfocused—alarms are features, not insults. Keep steps under fifteen minutes total.
Common questions
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What if I miss wind-down on exciting nights?
Run a compressed three-step version—dim, phone away, water—rather than skipping entirely. Consistency beats perfection for ADHD sleep routines.
Related terms
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