Evenings can feel overwhelming for people with ADHD — unfinished tasks, racing thoughts, and constant distractions often build up during the day. By creating a simple routine, you can help your brain shift into rest mode and prepare for a calmer night.

Here are three calming evening rituals:

1. Digital Sunset
Turn off screens 1 hour before bed. Replace scrolling with reading, journaling, or light stretching.

2. Gratitude Note
Write down 3 things you’re grateful for. This helps shift focus from stress to positive reflections.

3. Prepare Tomorrow
Lay out clothes, prepare your bag, and make a short to-do list for the next day. This reduces morning chaos and anxiety.

Small evening habits can make a big difference in reducing stress and improving sleep quality. Try these rituals to create more balance in your daily life with ADHD.