Productivity6 min read
ADHD-Friendly Work-Day Schedule Template
Plug-and-play outline with built-in focus sprints and recharge breaks. A structured daily schedule designed specifically for adults with ADHD.
May 3, 2025
ADHD
Work Schedule
Productivity
Focus
ADHD-Friendly Work-Day Schedule Template
Plug-and-play outline with built-in focus sprints and recharge breaks. A structured daily schedule designed specifically for adults with ADHD.
Sample Schedule
This is a sample schedule. Adjust times and activities to fit your needs.
| Time | Activity |
|---|---|
| 8:00 AM - 8:30 AM | Morning Routine (hydrate, meds, light) |
| 8:30 AM - 9:00 AM | Plan Day (top 3 tasks) |
| 9:00 AM - 10:00 AM | Focus Sprint 1 |
| 10:00 AM - 10:15 AM | Recharge Break (movement, snack) |
| 10:15 AM - 11:15 AM | Focus Sprint 2 |
| 11:15 AM - 12:00 PM | Admin / Email |
| 12:00 PM - 1:00 PM | Lunch |
| 1:00 PM - 2:00 PM | Focus Sprint 3 |
| 2:00 PM - 2:15 PM | Recharge Break (nature, social) |
| 2:15 PM - 3:15 PM | Focus Sprint 4 |
| 3:15 PM - 4:00 PM | Meetings / Collaboration |
| 4:00 PM - 4:30 PM | Wrap-Up / Plan Tomorrow |
Tips for Success
- Use a timer to stay on track during focus sprints.
- Schedule movement and social interaction during recharge breaks.
- Prioritize tasks based on energy levels.
- Be flexible and adjust the schedule as needed.