My Day, My Way
A step-by-step visual routine app designed specifically for children with ADHD — built on brain science, powered by structure, and guided by 25 years of clinical experience.
Open the AppWhy Your Child Struggles with Routines
ADHD is not a behaviour problem — it is a brain development difference. Three key challenges explain most of the daily struggles you see.
Working Memory
Think of working memory as a school bag that holds instructions. Your child’s bag is smaller — not empty, just smaller. When you say “brush your teeth, get dressed, and pack your bag,” the first instruction stays but the rest falls out.
Time Blindness
Your child’s brain has two time zones: NOW and NOT NOW. “School starts in 20 minutes” falls into NOT NOW — which feels the same as “school starts in two hours.” They genuinely cannot feel the urgency.
Impulse Control
Every brain has a pause button between “I want to” and “I will.” In ADHD, this button is underdeveloped. Your child knows the rule — they can tell you the rule — but in the moment, the impulse arrives faster than the brake can engage.
What You See vs What’s Happening
| Instead of thinking… | Understand that… |
|---|---|
| “Ignores instructions” | Working memory is full — the instruction fell out |
| “Takes forever to get ready” | Time blindness — no internal clock pressure |
| “Explodes over small things” | Emotional brake not engaging fast enough |
| “Can’t sit still” | Movement helps their brain think and regulate |
| “Only does things they enjoy” | ADHD brains need higher interest to activate |
| “Doesn’t learn from consequences” | Future consequences feel like NOT NOW |
Why Visual Routines Work
Visual routines solve the exact problems ADHD creates. They are evidence-based interventions that directly target your child’s brain challenges.
Working memory too small?
A visual schedule holds the instructions for them, so nothing falls out of the bag.
Time blindness?
A visible sequence shows “what comes next” without needing an internal clock.
Pause button unreliable?
The chart provides an external checkpoint before each transition.
Structure for the Whole Day
Four routines cover the complete day — from the moment they wake up to lights out. Tap a routine to see the steps.
Morning Routine
Wake Up to Out the Door · About 50 minutes
Wake Up
Open curtains. Natural light, not shouting.
Go to the Toilet
First stop, every morning. Build this in before anything else.
Get Dressed
Lay clothes out the night before. Fewer choices = less conflict.
Eat Breakfast
Keep it simple and predictable.
Take My Medicine
Pair with breakfast so it becomes automatic.
Brush My Teeth
Use a timer or song. Two minutes feels like an eternity.
Pack My Bag
Check the chart: lunchbox, water bottle, homework folder.
Shoes On
Same place, every day. Reduce searching.
Ready to Go!
“You did it — ready to go!”
School Day Routine
Getting Through the Day
Unpack My Bag
First job on arrival. Lunchbox out, homework to teacher.
Hand In Homework
Straight away, before it gets lost in the bag.
Listen to My Teacher
Eyes on teacher, hands still. Just the current instruction.
Do My Work
Start the task. Just the first step. Then the next.
Break Time
Move and recharge. Physical activity helps refocus.
Be Kind
One kind thing each day. Notice, praise, thank someone.
Pack Up
Homework in bag, water bottle, lunchbox. Desk clear.
After-School Routine
Recharge and Refuel
Have a Snack
Fuel first, always. A hungry ADHD brain cannot regulate anything.
Play or Move
30 minutes minimum. Not a reward — a biological need.
Homework Time
Short bursts with breaks. 15 minutes on, 5 minutes off.
Free Time
Earned through completing the steps above. Let them choose.
Dinner Time
Sit together where possible. Keep it calm.
Bedtime Routine
Wind Down to Lights Out · About 45 minutes
Bath or Shower
Warm water is calming. Same time each evening.
Put On Pyjamas
Have them laid out ready. One fewer decision.
Brush Teeth
Pair with a song or timer. Same every night.
Pack Tomorrow’s Bag
Bag, homework, lunchbox, water bottle.
Lay Out Tomorrow’s Clothes
Choose everything now. Removes morning decision fatigue.
Story Time
A calm, predictable wind-down.
Lights Out
“Goodnight, you did a brilliant job today.”
Built for Real Families
Three modes, four routines, and a reward system designed specifically for the ADHD brain.
Child Mode
One step at a time with a clear “Do This Now” prompt. They tap to tick each step done — simple, visual, rewarding.
Setup Mode
Rename steps, change icons, reorder, add or remove steps, and set times. Make it yours.
My Week View
A seven-day overview. Each day shows four coloured dots for the four routines. Filled dots mean completed.
Print & Download
Print any routine as a one-page sheet for the fridge. Download as a Word document. Share with teachers.
Backup & Restore
Save all your data — routines, points, streaks, badges — and restore it if anything goes wrong.
Add to Home Screen
Save to your phone’s home screen for one-tap access each morning. Works like a regular app.
Points, Streaks & Badges
ADHD brains have a different relationship with dopamine. Your child needs more frequent, more immediate, more visible feedback. This system delivers exactly that.
+1 Star Per Step
Every tick gives instant visual feedback. Progress builds in real time.
+10 Bonus Stars
Complete a routine for confetti, a celebration message, and bonus points.
Daily Streaks
Consecutive days tracked. Streaks make consistency visible and motivating.
12 Unlockable Badges
From “First Step” to “Week Warrior” to “Century Club.” Achievable milestones.
Eight Principles for Success
Start small
Begin with one routine — whichever causes the most stress. Master that first.
Keep it age-appropriate
Pictures for ages 5–7. Text-based lists for 8–12.
Involve your child
Children who help create their routine are far more likely to follow it.
Be consistent
Every single day. Consistency builds habits — even on weekends.
Teach on a calm day
Introduce the routine when everyone is relaxed, not during chaos.
Point of performance
Place it where they need it — bathroom mirror, front door, in their hands.
Make it tactile
Physically ticking a step as “done” gives an immediate sense of progress.
Progress, not perfection
“You’ve done three steps already — brilliant!” matters more than “You finally finished.”
Small Language Changes, Big Difference
Print this section. Stick it on your fridge.
Common Bumps & How to Fix Them
My child ignores the schedule
Involve them in creating it. Let them choose the icons, the order, even the routine name. A child who builds the system is invested in using it.
It worked, then stopped
ADHD brains need novelty. Refresh the icons, change the reward structure, or let your child redesign the chart. The routine stays — the wrapper changes.
Too many steps
Cut to the 3–4 most essential. A short routine completed is better than a long one abandoned. Add steps back later.
They rush through without doing them
Introduce a check: “Show me your teeth — nice and clean! Tick!” Make the tick dependent on genuinely completing the step.
Mornings are still chaos
Move more preparation to the night before. Bag packed, clothes out, shoes by the door. Fewer morning decisions = smoother mornings.
After-school meltdowns
Meltdowns are emotional release, not bad behaviour. Follow the fuel–movement–structure sequence: snack first, active play second, homework third.
Five Things That Matter Most
It is not defiance — it is neurology
Your child’s brain works differently, not less.
Visual beats verbal
A chart on the wall is worth a hundred repeated instructions.
One step at a time
Break everything into small, achievable pieces. Celebrate each one.
Consistency over perfection
A routine done imperfectly every day beats a perfect one done occasionally.
You are doing better than you think
The fact that you are here means your child has a parent who cares deeply. That matters more than any chart.
Ready to Transform Your Daily Routine?
Give your child a clear, visual, rewarding path through their day — and give yourself back some peace.
Open My Day, My Way →