The Perfect Week

Creating the “perfect week” for someone with ADHD involves balancing structure and flexibility, incorporating movement, dopamine-boosting activities, and clear cues for focus and rest. Below is a template designed to support attention, motivation, emotional regulation, and daily achievement, without burnout.

Principles Behind the Schedule

• Time-blocking: Reduces decision fatigue.

• Variety & novelty: Keeps interest high.

• Movement breaks: Regulate focus and energy.

• Routines: Anchor attention and reduce anxiety.

• Built-in rewards: Stimulate motivation via dopamine hits.

• Evening wind-down: Supports better sleep and emotional reset.

  
  

Morning Routine (7:00–9:00 AM)

Every Day

• 🕖 7:00 AM – Wake up, expose to sunlight (walk or open window)

• 🚿 7:15 AM – Quick energising shower

• 🍳 7:30 AM – Protein-rich breakfast

• 🧘 7:45 AM – Mindful 5-min breathwork or stretching

• 📒 8:00 AM – Review daily plan / top 3 priorities

• 🕗 8:30 AM – Light physical activity (walk / quick home workout)

  
  

Work Blocks (9:00 AM – 12:00 PM)

Monday to Friday

• 9:00–10:30 – Deep work session (high-focus task)

• 10:30–10:45 – Movement + hydration break

• 10:45–12:00 – Creative / collaborative task or second deep work block

✅ Tips: Use Pomodoro (25/5) or 52/17 technique if attention dips.

Midday Reset (12:00 PM – 1:30 PM)

• 12:00 – Eat lunch (away from screens if possible)

• 12:30 – Walk, stretch, or a 15–20 min nap

• Optional dopamine boost: listen to music, podcasts, quick game

  
  

Afternoon Work Flow (1:30 PM – 4:30 PM)

• 1:30–3:00 – Admin, follow-ups, or medium-focus tasks

• 3:00–3:15 – Quick break (tea, music, movement)

• 3:15–4:30 – Planning, creative thinking, or prep for tomorrow

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Early Evening (5:00 PM – 7:30 PM)

• 5:00 – Finish work: use a clear shutdown ritual

• 5:30 – Exercise (gym, walk, yoga, sport – variety helps ADHD)

• 6:30 – Make or eat dinner (low-effort, nutritious)

• 7:15 – Light chores / tidy space / set up for tomorrow

  
  

• Evening Wind-Down (8:00 PM – 10:30 PM)

• 8:00 – Low-stim activity: reading, hobby, TV, crafts

• 9:00 – Phone/screens off (or blue light filter on)

• 9:15 – Shower or bath to calm the body

• 9:30 – Journal, gratitude, tomorrow’s top 3 tasks

• 10:00 – Bedtime routine: dark room, white noise, wind-down

  
  

ADHD-Specific Additions

• 📲 Timers and reminders: Use Alexa/Siri/Google to alert you to transitions

• 🧱 Visual planners: Colour-code tasks and breaks

• 🧴 Body doubling: Schedule coworking time with a friend or virtual group

• 🏆 Micro-rewards: E.g., “After I send this email, I can play 10 min of a game”

• 📦 Buffer zones: Build 15 min gaps between tasks to avoid time blindness

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Weekend Focus

• Saturday: Rest, novelty, social connection, light planning

• Sunday: Reset home, prep meals if needed, plan priorities, 2 hours of "dopamine joy time" (something exciting or playful)