WEEKDAY SCHEDULE

Time Task Duration Explanation / Suggestions / Clarification

7:28-
Exit bed 2 min FEET HIT THE FLOOR / BUTT HITS THE WHEELCHAIR AT 7:30 exactly
7:30 am

7:30- Take meds Eat something with protein & fat so that it lasts through until lunch (e.g. hard-boiled egg,
10 min
7:40 am Eat something yogurt, PB&J with milk, cheese, nuts, etc.).

However YOU relax – drink coffee, lie in bed and browse phone, take dog for a walk, long
7:40- Relaxing time shower, game. It just needs to be something that’s NOT productive. Aim for the lowest
1 hr
8:40 am (turn some BRIGHT LIGHTS ON) possible effort/energy/motivation here.
**If you do nothing of value, you’ve accomplished this section!! Hooray!**
8:40- Brush teeth, shower, change OUT of PJ’s, MAKE BED (so you can’t get back in it).
Get ready for the day 20 min
9:00 am You only have 20 minutes here, so no lollygagging.
9:00- Print things, pay bills, answer emails, anything that you hate doing but that you can power
Task 1: Short undesirable task 10 min
9:10 am through in 10 minutes

9:10- Medium - intense physical Run up and down your stairs, burpees, tug-of-war with the dog, race around with your kids, 5-
5 min
9:15 am activity (whole 5 minutes) minute workout from YouTube, jump rope in your driveway

9:15- Pick music, make coffee, get snacks, set up workstation, get favourite blanket, get a stack of
Get ready for working 10 min
9:25 am post-its for writing down your side thoughts for later, FILL YOUR WATER BOTTLE, etc.
Something you don’t dread with all your heart and soul but something you don’t love either.
9:25-
Task 2: Medium okay task 25 min CONCRETE finishing point (e.g. read my 20-page reading & highlight, write an outline for my
9:50 am
essay, sort out my car insurance claim, etc.).
Want to look up the etymology of common slang words? Look through listings of puppies in
9:50- Follow side thought from
15 min your area? Figure out how different countries file their taxes? Practice rapping Eminem’s
10:05 am morning Godzilla? Now’s the time.
10:05- Something involved that you HAVE to do for work/school/adulting but that you think you will
Task 3: More enjoyable task 50 min
11:15 am enjoy more / get into “flow” with more.
 Lunch should have at least 1 vegetable/fruit serving, carbs (complex carbs are best because
they take longer to break down and give you sustained energy through to dinner), protein,
and fat. Doesn’t need to be pretty or fancy.
➔ An apple, cheese stick, glass of milk, and granola bar has everything you need
Lunch (make, eat)
➔ Don’t have the energy to make a sandwich? Eat all the parts separately, directly
11:15 am from the fridge/cupboard.
1 hr, DO NOT SKIP. You may not feel hungry, but your body and your mind NEED energy to
–
15 min function. Food is fuel.
12:30 pm
Whatever you want that requires low motivation. Draw, game, chat with your friends on
Discord who are just waking up, call a buddy, catch up on your favourite YouTube channels,
Relax read a book, colour, take a nap on your couch, get back into your side thought from the
morning that you weren’t done with, Netflix, drift from thing to thing without really actually
“doing” anything at all, etc.

12:30- Task 4: Undesirable (but Something you don’t like doing and that takes some time. You only have half an hour so you
30 min
1:00 pm necessary) task better power through. You MUST stop at 1pm, even if you’re not done.

When was the game Twister invented? Outline your video game idea. Sketch the blueprint for
1:00- your perfect house. Watch a YouTube video explaining why the sky is blue on double speed.
Follow a side thought 20 min
1:20 pm Learn some useful phrases in Spanish. I wonder which subtype of ADHD I have? Do a
personality quiz. Make a colour-coded calendar.

1:20- Mild-medium physical activity Yoga, stretch, walk around the block, take the dog for a quick walk, ab workout, walk a circuit
10 min
1:30 pm (whole 10 minutes) in your house while listening to music, practice a dance move you saw on TikTok.

1-3 of: do breakfast & lunch dishes (and dinner dishes from last night), clean room, take the
Active non-work/school tasks garbage out of your car that has accumulated there, fold & put away laundry, toss dirty
laundry in the washer (set a timer for when it’s done – also a backup timer for when you
1:30- that require moving – listen to
30 min ignore the first one), put away the supplies for that project you started 3 weeks ago but didn’t
2:00 pm music/podcast/audiobook finish, clean your stove, clean your toilet/sink/shower, sweep, gather your reusable grocery
during bags from around the house and put them in your car/by your door, put away the remaining
contents in your suitcase on the floor from the trip last month, etc.
2:00 –
Get a snack 5 min Something low-effort with very little prep/cleanup. A glass of juice counts as a snack.
2:05 pm
Answer emails where people replied to you, call someone back, PUT YOUR LAUNDRY IN THE
2:05- DRYER, clean your Tupperware from last week, reply to a comment on your online school
Task 5: Follow-up task 10 min
2:15 pm post, edit that first draft and resubmit, answer a text/email/message from a friend that you
have been putting off, etc.
2:15- Something specific that you need to accomplish for your job/schoolwork. Not “work on ____
Task 6: Medium okay task 20 min
2:35 pm for 20 minutes” but “finish __________ - and I only have 20 minutes to do it.”
Did you get cut off while doing any tasks today? Here’s 10 minutes to finish up the loose ends.
2:35- Finish any loose ends from the That’s all the time you have, then work is wrapped up for the day.
10 min
2:45 pm day Already finished? Congrats, here’s 10 minutes of relaxing time. Maybe lay face-down on the
floor halfway to your couch.
Plug computer into charger, put papers away, pack stuff in briefcase/backpack, put things
2:45-
Put away your work materials 5 min back on the shelf, move your coffee cup(s) to the sink, put pens back in pen cup, clear off
2:50 pm
desk/table.
What will you do for…?

• Task 1: short undesirable task ________________________________________________

• Task 2: medium okay task ________________________________________________

2:50- Plan & write down tomorrow’s • Task 3: more enjoyable task ________________________________________________
10 min
3:00 pm school/work tasks
• Task 4: undesirable (but necessary) task _______________________________________

• Task 5: follow-up task(s) ________________________________________________

• Task 6: medium okay task ________________________________________________

Congratulations! You’re done with work for the day! Hooray!! You did it!
 Relaxing
Try to do
My ideas Some ideas
something…
Video chat with a friend, call someone, play a board game with people
in your house, Skype someone and watch the same Netflix movie at the
□ Social
same time, online multi-player game with friends/regular gaming
buddies, go on a “date” at home with your spouse, etc.
Work on one of your side interests (play guitar, paint, web design,
woodworking, build something), bake/cook something new.
□ Creative
It’s not important that you finish anything – just exercise your mind
doing something you enjoy!
Thought you did enough physical activity for the day? You thought
wrong! If you’re a regularly physically active person, do something that
you can do from home (run, YouTube workout, body-weight workout,
□ Active for at
etc.). If you’re not regularly physically active and have no desire to be,
least 30 min
just do something for at least 30 minutes (it will help your focus and
sleep) – wheel around the block, take the dog for a walk, do some
intense weeding/backyard cleanup, hop on your parents’ elliptical,
□ NOT Making time for things that take no motivation/effort is important too. You deserve to relax in a way that is easy and enjoyable for you.
productive You’re doing great. You’ve got lots of free time left to do anything you want.

Dinner
I am going to start making dinner at _______________________________ (live with your parents? Offer to either help MAKE or help CLEAN UP every day)

□ Check this box once you have set an alarm on your phone for the time you planned above (can be when your parent will need help making).

Try to work in some kind of vegetable. You’re doing great.

Bed Time
It doesn’t matter what time you go to bed. Just remember that you’re getting up at 7:30 am, no matter what.

If you’re having trouble sleeping, just lie in bed without your phone/computer. Even lying down doing nothing is a rest for your body. Tomorrow, MAKE SURE
that you get up at 7:30 and try upping the intensity of your physical activity. After several days of following the same routine, it will likely become easier.

Consider brushing your teeth first.

Plan for Tomorrow’s Work:
When you are planning your tasks, give yourself something SPECIFIC that has a FINISH point.

Bad task plan: work on biology

Good task plan: Do my chapter 1 biology reading and the homework questions.

• Task 1: short undesirable task _______________________________________________________________________________________________________

• Task 2: medium okay task __________________________________________________________________________________________________________

• Task 3: more enjoyable task ________________________________________________________________________________________________________

• Task 4: undesirable (but necessary) task ______________________________________________________________________________________________

• Task 5: follow-up task(s) ___________________________________________________________________________________________________________

• Task 6: medium okay task __________________________________________________________________________________________________________

• Active task ideas:

I want to follow the schedule I have
planned because…

Write your reason for why you want to follow

the schedule (preferably in marker so it’s easily
readable) & put it next to your bed to help you
get out of bed in the morning & stick to it.