📋 Routine Tracker

Routines are the most effective way to save willpower and create automated behavior patterns. Establishing morning, study, and evening routines eliminates the need to decide what to do each time. Research shows that establishing routines reduces the mental energy needed to start actions by 70%. Especially for people with ADHD, routines provide structure and predictability, reducing anxiety and increasing productivity.

Effective routines should be small, specific, and clearly sequenced. Define specifically like "10 push-ups, 15 squats, 30-second plank" rather than just "exercise." Start with 3-5 simple items and gradually add more as you get comfortable. According to the 21-day rule, consistent practice for 3 weeks forms a habit, and after 66 days it becomes automated. Starting too many items at once increases failure probability.

Morning routines set the tone for your day. What successful people have in common is consistent morning routines. Waking at the same time, drinking water, stretching, meditating, and planning in sequence naturally transitions body and mind to active mode. Master the first hour and you master the remaining 23, and small morning achievements maintain positive momentum all day.

Structure study routines as Environment Setup → Warm-up → Focus → Review. Environment setup like desk organization, water preparation, and timer setting signals your brain "study time starts now." Starting with 5-10 minutes of light warm-up (reviewing yesterday, checking goals) enables quick transition to focus mode. Studying at the same time and place enables faster concentration through conditioning effects.

Tracking routines creates accountability and achievement. Simply filling checkboxes daily provides motivation, and accumulating consecutive days triggers psychology of not wanting to break the streak. Review weekly and modify or remove items that aren't working. Pursue consistency, not perfection. 80% achievement is successful enough. Missing one day doesn't mean giving up - just resume the next day.

Evening routines are crucial for transitioning the brain to rest mode. Turning off electronics at a set time and doing light stretching or reading promotes melatonin secretion, the sleep hormone. Preparing for the next day (packing bags, organizing clothes) in the evening reduces decision fatigue in the morning. Good evening routines are the start of good morning routines, and 7-8 hours of sufficient sleep is the foundation of all routines. Most important is sleeping and waking at the same times.