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.
Why 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.”
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 — 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 — 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
From wake-up to lights out. Tap a routine to see every step.
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.
Get Dressed
Lay clothes out the night before.
Eat Breakfast
Keep it simple and predictable.
Take My Medicine
Pair with breakfast — automatic.
Brush My Teeth
Timer or song. Two minutes.
Pack My Bag
Lunchbox, water bottle, homework folder.
Shoes On
Same place, every day.
Ready to Go!
“You did it — ready to go!”
Lay out clothes, pack the bag, check the lunchbox. This removes three or four decisions from the morning rush.
School Day Routine
Getting Through the Day
Unpack My Bag
Lunchbox out, homework to teacher.
Hand In Homework
Straight away, before it gets lost.
Listen to My Teacher
Eyes on teacher, hands still.
Do My Work
Just the first step. Then the next.
Break Time
Move and recharge.
Be Kind
One kind thing each day.
Pack Up
Homework, water bottle, lunchbox.
After-School Routine
Recharge and Refuel
Have a Snack
Fuel first, always.
Play or Move
30 minutes minimum. Biological need.
Homework Time
15 minutes on, 5 minutes off.
Free Time
Earned. Let them choose.
Dinner Time
Sit together. Keep it calm.
Always: snack first (fuel), then play (discharge energy), then homework (now they can focus).
Bedtime Routine
Wind Down to Lights Out · About 45 minutes
Bath or Shower
Warm water is calming.
Put On Pyjamas
Laid out ready. One fewer decision.
Brush Teeth
Song or timer. Same every night.
Pack Tomorrow’s Bag
Bag, homework, lunchbox, water bottle.
Lay Out Tomorrow’s Clothes
Removes morning decision fatigue.
Story Time
Calm, predictable wind-down.
Lights Out
“Goodnight, you did a brilliant job today.”
Blue light suppresses melatonin. Stop all screens 30–60 minutes before lights out.
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. “Do This Now” prompt. Tap to tick each step.
Setup Mode
Rename, reorder, add, remove steps. Set times. Make it yours.
My Week View
Seven-day overview. Four coloured dots per day. Filled = completed.
Print & Download
One-page sheet for the fridge. Word doc to share with teachers.
Backup & Restore
Save all data weekly. Restore if anything goes wrong.
Add to Home Screen
One-tap access each morning. Works like a regular app.
Points, Streaks & Badges
ADHD brains need more frequent, more immediate, more visible feedback. This system delivers exactly that.
+1 Star Per Step
Instant visual feedback. Progress builds in real time.
+10 Bonus Stars
Complete a routine for confetti and a celebration message.
Daily Streaks
Consecutive days tracked. Makes consistency visible.
12 Unlockable Badges
From “First Step” to “Week Warrior” to “Century Club.”
Eight Principles for Success
Start small
One routine first — whichever causes the most stress.
Age-appropriate
Pictures for 5–7. Text lists for 8–12.
Involve your child
They help create it, they’re more likely to follow it.
Be consistent
Every single day. Even weekends.
Teach on a calm day
Introduce when relaxed, not during chaos.
Point of performance
Place it where and when they need it.
Make it tactile
Physically ticking “done” gives instant progress.
Progress, not perfection
“Three steps done — brilliant!” beats “finally finished.”
Small Language Changes, Big Difference
Print this. Stick it on your fridge.
Common Bumps & How to Fix Them
My child ignores the schedule
Involve them in creating it. A child who builds the system is invested in using it.
It worked, then stopped
ADHD brains need novelty. Refresh the icons, change the rewards. Routine stays — wrapper changes.
Too many steps
Cut to 3–4 essentials. A short routine completed beats a long one abandoned.
They rush through
“Show me your teeth — nice and clean! Tick!” Make the tick depend on genuinely finishing.
Mornings are still chaos
Move more to the night before. Bag packed, clothes out, shoes by the door.
After-school meltdowns
Fuel–movement–structure: 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
Done imperfectly every day beats done perfectly occasionally.
You are doing better than you think
The fact that you are here means your child has a parent who cares deeply.
Ready to Transform Your Daily Routine?
Give your child a clear, visual, rewarding path through their day — and give yourself back some peace.