Mind Vortex
Routines
5 min read

Evening Wind-Down Routine for ADHD Minds

Good sleep starts two hours before lights-out. Use this step-by-step plan for a calming evening routine designed specifically for ADHD minds.

May 3, 2025
ADHD
Evening Routine
Sleep
Wellness

Evening Wind-Down Routine for ADHD Minds

Good sleep starts two hours before lights-out. Use this step-by-step plan, then let Mind Vortex cue every transition.

90-Minute Countdown

  1. 90 min: Final screen check; blocker auto-activates.1
  2. 75 min: Light snack; follow 10-3-2-1-0 sleep rule on caffeine, food, work & screens.2-4
  3. 60 min: Warm shower — body-temp drop triggers melatonin.5-7
  4. 15 min: Review your day and set tomorrow's top 3 tasks in Mind Vortex; stage clothes.
  5. 30 min: Low-stim activity (stretch, read, gentle music).
  6. 0 min: Lights out; white-noise timer if racing thoughts persist.

Mind Vortex Integration: End Day flow

  • Review everything on the day passed
  • Enrich, tag, note or drop anything logged as distraction
  • Reflect and calm your mind
  • Plan your next perfect day ahead!

References

  1. Health.com: Screen curfew & blue-light impact
  2. ColumbiaDoctors: 10-3-2-1-0 rule overview
  3. HIF Health Hub: Sleep-rule details
  4. Koala Sleep Centers: Benefits of the rule
  5. Sleep Foundation: Warm shower before bed
  6. UT Austin Study: Optimal 90-min bath timing
  7. Sleep Foundation: Cooling after shower aids melatonin