ROUTINE-BUILDING LADDER

Step 1: Pick a wake time and bedtime.
Step 2: Add meals and hygiene.
Step 3: Add work, school, or another main responsibility.
Step 4: Add one recovery-support block.
Step 5: Add chores and transportation.
Step 6: Add one downtime block.
Step 7: Review the plan after one week.

If the plan gets too full, step back down the ladder and simplify.
This worksheet is for education and planning. It is not medical advice.