ADHD Self-Care Routine: SloFlo

This year, choose ease. Build simple routines, add your own habits, and get gentle guidance for everyday tasks—at a pace that works for you.

When you live with ADHD or executive dysfunction, even simple tasks—like brushing your teeth, tidying up, or winding down for sleep—can feel overwhelming.

SloFlo helps by giving you step-by-step guided routines with timers, so you know exactly what to do and for how long. No more decision fatigue—just press play and follow along.

What makes SloFlo different:

• Step-by-step support. Each task is guided, so you’re never left wondering what’s next.
• Time boxing made easy. Set a timer for every habit—long enough to get it done, short enough to not feel stuck.
• Drag & drop routines. Build your own flow by stacking habits in the order that works for you.
• Check in with emotions. Select how you feel, jot down notes, or track body sensations to build awareness.
• Gentle reminders. Get nudges to start routines without pressure or guilt.

Routines included:

• Morning routine – hydration, sunlight, stretching, planning your day
• Focus routine – grounding breaks, breathing, mood check-ins, timers for tasks
• Cleaning routine – structured steps to make chores feel lighter
• Sleep routine – wind down with reflection, journaling, and calming practices

SloFlo is not about hustling harder. It’s about making daily life gentler, clearer, and easier—especially when executive function gets in the way.

One step at a time. One routine at a time. Find your flow with SloFlo.