Micro Routines Checklist
Most routines fail for ADHD brains not because you're undisciplined, but because they're built without rewards. Every step feels like effort with nothing at the end of it. These checklists fix that.The Dopamine Micro-Routine Checklists are four printable daily checklists designed around the ADHD brain's core need — immediate reward at every step. Each checklist ends with a mandatory reward. Not optional. Required. That's the mechanism that makes them work.What's inside:The morning micro-routine gets you from waking up to genuinely ready to face the day without the spiral. Ten steps, zero decisions required, maximum momentum.The work start-up routine creates a consistent entry ritual that signals to your brain: focus mode begins now. Includes space for your one focus task and your end-of-session reward.The evening wind-down checklist helps your brain make the transition from doing to resting. Includes a tomorrow prep step that removes decision fatigue from your morning self.The ADHD reset routine is specifically for shutdown and overwhelm days. Not for productivity — for recovery. Do the steps in order and return to function without shame.The blank custom template lets you build your own routine for any part of your day, with guidance on step sizing, habit anchoring, and reward integration.What's inside: — 5 checklists across 8 pages — Morning, work, evening, reset, and blank template — Time estimates on every step so you always know what you're committing to — Reflection space on each checklist to track what's working — Print-first design — ticking a physical box produces a stronger dopamine response than clicking a screenWorks printed on A4 or filled in digitally on a tablet.If your days feel chaotic and your routines never stick — this is the checklist set that changes that.
Get it → dopably.gumroad.com