Hey there, mama! If your evenings feel like a chaotic scramble of unfinished tasks, forgotten to-dos, and exhausted kids, you’re not alone. For the longest time, my evenings felt out of control—and they made my mornings even harder.
But I’ve learned that with a few ADHD-friendly tweaks, evening routines can actually work. These tips have helped me end the day on a calmer note and set myself up for success the next morning. Let’s dive in!
1. Start with a Brain Dump
Before I do anything, I grab a notebook and do a quick brain dump. I write down all the things swirling in my head, from errands I forgot to run to tomorrow’s must-dos. This helps me clear my mind and prioritize what really needs to get done.
Quick Tip: Keep your notebook or phone nearby so you can jot down anything that pops up during the evening.
2. Prep for Tomorrow
Evenings are the perfect time to get a head start on tomorrow. I set out clothes for myself and the kids, pack lunches, and double-check my calendar for appointments or tasks.
Why It Works: Prepping the night before reduces morning stress and decision fatigue.
3. Create a “Landing Zone” for the Next Day’s Essentials
I use a small table by the door as a landing zone for backpacks, keys, water bottles, and anything else we need for the next day. This keeps everything in one spot and saves me from the morning “Where are my keys?” panic.
Pro Tip: Add a checklist to your landing zone so nothing gets forgotten.
4. Build in Quiet Time
Before bed, I carve out 15-20 minutes of quiet time for myself. Sometimes I read a book, meditate, or scroll social media (yes, guilt-free!). This little pause helps me wind down and transition to bedtime.
Example: I’ll make a cup of tea and enjoy it while journaling about the day.
5. Use Timers to Stay on Track
It’s easy for me to get sidetracked in the evenings, so I use timers to stay on schedule. For example, I set a timer for 10 minutes to tidy the kitchen or 5 minutes to do a quick bathroom reset.
ADHD Hack: Timers turn chores into a race, which makes them feel less like work.
6. Involve the Family
Evening routines aren’t just my responsibility. I get the kids involved by giving them simple tasks like picking out their clothes, tidying their toys, or helping pack lunches. It’s a team effort.
Examples:
- “Let’s see who can clean up their toys the fastest!”
- “Who’s in charge of putting snacks in the lunchboxes tonight?”
7. Celebrate Small Wins
Some evenings will go smoothly, and some will feel like a disaster—and that’s okay. I make a point to celebrate the small wins, like getting the kitchen cleaned or remembering to check my calendar. Progress over perfection, always.
Encouragement: You’re doing amazing, mama. Even small steps add up over time.
Evening routines don’t have to feel overwhelming. With a brain dump, a little prep work, and a dash of grace, you can create a routine that helps you end the day calmly and confidently. Remember, it’s all about finding what works for you and your family.
You’ve got this—and I’m cheering you on every step of the way!
Looking for more evening routine tips? Download my free “ADHD Mom’s Checklist” to create a routine that works for you. And share your favorite evening hack in the comments—I’d love to hear what helps you unwind!
