ADHD Sleep Hygiene Tracker

Evenings blur. The wind-down starts late, the alarm feels early, and by Friday nobody can say what actually happened on Tuesday. The ADHD Sleep Hygiene Tracker writes down two times a night — into bed, out of bed — plus an evening checklist you write yourself, and keeps them until the pattern is visible on paper. That is the whole product, deliberately: it prints no targets, names no numbers, sets no streaks and promises nothing about your nights. Missed a night? Leave the row blank and keep going.

The checklist is the point most trackers miss: the lines arrive blank, so the evening sequence is yours — your items, your words, your order — and a changes log keeps the current version findable as your evenings evolve. The ADHD Evening Wind-Down Planner organises the routine before bed; this tracker is the log of the two times themselves, the month grid that lays thirty nights side by side, and the page where you write what you notice, in your own words.

What’s inside (13 pages):
– Cover
– Start Here — write your checklist, log the two times, read your month
– Nightly Log — date, into bed, out of bed, one line in your words
– Nightly Log — More Nights
– My Evening Checklist — fully blank, written by you
– The Morning Line — one line on waking
– Month at a Glance — thirty nights side by side
– The Week at a Glance — roomier lines for seven nights
– What I Notice — patterns, in your own words
– Checklist Changes — one row per change
– Odd Nights — travel, guests and strange beds, kept out of the grid
– Monthly Look-Back — the tracker reviews its own pages
– Notes

Fully undated — start any month, reprint any page, skip any night. This is a planning tool, not medical advice. Instant download — print at home on US Letter (8.5×11″) or keep it on a tablet. For personal use.