Routine Ladder

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