ADHD support
ADHD morning launch, one cue and a chain of tiny habits
Four small morning habits linked in a chain from a single wake-up time, plus a short at-the-door checklist so you leave with keys, phone and bag.
What’s inside
Before I leave· 9 items
Keys
Phone
Wallet or cards
Bag packed last night
Charger or power bank
Lunch and water bottle
Glasses, earbuds, badge
Stove, iron and heater off
Lights off and door locked
Habits
Drink a glass of water
- When
- When my alarm goes off
- Then
- Fill the glass the night before and leave it next to the bed.
On Mon Tue Wed Thu FriAt 07:00
Get dressed in the clothes I laid out
- When
- After my glass of water
- Then
- Put on the first item, even if it is just socks.
On Mon Tue Wed Thu FriAfter “Drink a glass of water”
Eat breakfast away from my phone
- When
- Once I am dressed
- Then
- Put the phone in another room before the first bite.
On Mon Tue Wed Thu FriAfter “Get dressed in the clothes I laid out”
Look at Today and pick the one thing that matters
- When
- After breakfast
- Then
- Open Thendoo and read the Up next card.
On Mon Tue Wed Thu FriAfter “Eat breakfast away from my phone”
One alarm, not five
Most morning plans fail at the hand-off between steps, not at the steps themselves. This template only asks you to remember one thing: the first habit has a time reminder (At a time, 07:00 on weekdays). Every habit after it uses After another habit, so finishing one is the cue for the next. You never need a separate alarm for breakfast.
Each habit also has a Tiny first step, the part that is too small to argue with. Socks count as getting dressed. Reading the Up next card counts as planning.
The downloaded file sets the streak rule to two off days a week, because mornings with ADHD are uneven and a sick kid or a late night should not reset anything. The habit form in the app offers one, so leave Allow one missed day a week ticked and use skip on the rough mornings. Skips never count against you.
Make it fit your mornings
- Swap breakfast for whatever already happens every day: coffee, a shower, walking the dog. A chain built on things you already do holds better than one built on new ones.
- Need weekends too? Change Some days to Every day.
- Prefer a countdown for each step? Rebuild the chain on the Routines tab: each step gets its own timer, and nothing moves on until you press Next step.
An honest tip
Thendoo’s reminders only pop up while Thendoo is open in a browser tab, and there is no phone app yet. If your laptop stays shut until 9, keep your phone alarm for the wake-up and let the chain in Thendoo handle the rest.