Sleep Routine
Options

ADHD Executive Function Tools

Ten general routine options to discuss and test
with your coach.

Exploring a Sleep Routine

This guide offers general sleep-routine options to discuss and test safely. Sleep needs and responses vary, and these suggestions are not evidence of what will work for an individual or an explanation of ADHD, circadian rhythm, or executive function.

Do not use the worksheet to change medication, supplements, diet, or treatment. Persistent insomnia, breathing problems, severe fatigue, or medication questions belong with a licensed health professional.

How to Use This Guide

  1. Review the options and skip anything that feels unsafe, inaccessible, or irrelevant.
  2. Choose at most one or two options that feel safe and realistic, if any.
  3. Choose your own review period; no fixed duration or result is required.
  4. Use a sleep diary (tip 9) to track what changes and what does not - leave uncertainty visible rather than treating the log as objective truth.
  5. Bring observations or questions to your next coaching session without inferring a cause or treatment from the log.

Coaching and Health Scope

This is a coaching reflection aid, not therapy, diagnosis, medical care, or a validated clinical instrument. Use it to record your own observations and prepare questions, not to identify a condition or choose treatment. Adapt or stop any prompt that feels unsafe or distressing. Bring persistent sleep, mood, anxiety, medication, physical-symptom, or safety concerns to a licensed health professional; use emergency or local crisis services for immediate danger.

1

Ten Options to Discuss

1

Make the Environment Comfortable

Consider light, sound, bedding, and temperature. Choose only changes that are accessible and personally comfortable.

2

Choose a Comfortable Temperature

Notice whether the room feels too warm, too cool, or comfortable for you; no fixed temperature is prescribed.

3

Discuss Caffeine, Food, and Medication Questions

Record what you notice and bring medication, supplement, caffeine, or diet questions to a licensed professional who knows your health history.

4

Capture Thoughts or Reminders

If useful, write down reminders before bed so you do not have to keep rehearsing them. Stop if writing increases distress.

5

Consider a Consistent Schedule

If practical, test a bedtime and wake-time range that fits your responsibilities and health guidance.

2

Ten Options (continued)

6

Get Qualified Help for Persistent Wakefulness

Do not apply a fixed time rule. Persistent wakefulness, breathing problems, or severe fatigue belong with a licensed health professional.

7

Build a Personally Calming Routine

Choose low-stimulation activities that feel safe and realistic; no particular sequence is required.

8

Test a Screen Boundary

If screens seem relevant, test one achievable change and record what happens without assuming a neurological cause.

9

Keep an Observation Log

Record bedtime, estimated sleep onset, wake time, a client-defined quality note, and context. The log is not diagnostic evidence.

10

Keep Food Guidance Outside the Worksheet

Record a question if food timing seems relevant, then seek qualified dietary or medical guidance rather than using a generic rule.

3

Sleep Diary

Complete each row the morning after. Estimates are fine - the pattern matters more than precision.

Day Bedtime Fell Asleep Wake Time Personal quality
1-5		 Notes (what helped / hurt)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Patterns & Coaching Notes
4

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