Wind-Down
ADHD brains don't have an off-switch — they have a dimmer. This is a gentle, tickable wind-down so "go to bed" stops being one huge vague task. Tick as you go; it remembers where you were.
Tick your way down, one small thing at a time.
Is it the night that's hard, or the whole day?
The 60-second quiz finds the pattern behind it and hands you the matching free tool.
What the Wind-Down is for
Revenge bedtime procrastination is common with ADHD: the day finally goes quiet and you don't want to give it up. A short, fixed shutdown routine gives the evening an ending you don't have to decide on.
When to use it
- You're exhausted but can't make yourself go to bed
- You get a second wind exactly when you should stop
- Bedtime keeps sliding later each night
How it works
Tick through a short list of small steps. The order is fixed on purpose — the point is not deciding, just following, at the time of day when deciding is hardest.
Free, works in your browser, nothing to install and no account needed. These are organising tools, not medical advice.