Free interactive checklist
ADHD End-of-Workday Shutdown Checklist
Without a clear end, the workday leaks into the evening: half-thinking about emails, worrying about something we forgot. A short shutdown gives the brain permission to stop and leaves a note for tomorrow-you.
Quick answer
How do I end the workday with ADHD so I can switch off?
Write down where you stopped and the next step, list anything you promised someone today, then close your work apps. That takes about five minutes. Picking tomorrow's first task before you leave makes the next morning much easier to start, because the decision is already made.
Your checklistADHD End-of-Workday Shutdown Checklist: Tiny
Why this order
- The note about where you stopped comes first because it is the most valuable thing you can give tomorrow-you.
- Promises are written down next, since forgotten commitments are what tend to keep the brain on alert in the evening.
- Closing the apps is the physical end of the day, so it comes before the optional planning steps.
If you get stuck halfway
If you keep skipping it, set a daily alarm labeled with the first step, “write where I stopped”, rather than “shutdown routine”.
How long it takes
- Tiny: about 5 min
- Normal: about 22 min
- Full reset: about 44 min
Frequently asked questions
What is a shutdown routine?
A short, fixed set of steps at the end of the workday that captures loose ends and marks the switch from work to personal time.
Why can't I stop thinking about work in the evening?
Unfinished tasks and unrecorded promises tend to stay on your mind. Writing them down, with the next step, often makes it easier to let go.