Executive Functioning Workbook For Teens

Building a Visual Morning Routine: The Key Idea (and the Steps)A morning routine only works if it’s easy to start, not if it’s “perfect.” For a lot of neurodivergent brains (ADHD and autism especially), mornings can feel like a bunch of tiny decisions stacking up at the same time: What do I do first? Where is my stuff? How long is this supposed to take? What if I mess up? Visual cues help because they lower the “brain friction” by telling you what comes next - without you having to invent a plan from scratch.

You’re going to build a step-by-step morning plan using a simple visual tool: a Morning Flow Card (a checklist you can see fast). The goal is not to add more pressure. The goal is to make starting almost automatic. You’ll use short steps, clear order, and “if-this-then-that” backup lines so your brain doesn’t freeze when something goes wrong (like your alarm being ignored or your hairbrush not being where you left it).

Key takeaway: Your morning should be a visual “next step” list, not a mental debate.Use this routine structure every time you make a new Morning Flow Card:

Pick your “Start Moment.” (Example: “Alarm goes off” or “Feet hit the floor.”)

Choose 5-8 steps max. Keep each step short enough to do in under 5 minutes.

Add visual order cues. Use arrows (→), boxes (☐), or numbered squares.

Add a “Where is it?” cue for key items. (Example: “Toothbrush: bathroom cup.”)

Add one backup line per step. (Example: “If I’m not ready, I do Step 2 anyway.”)

Set a “Done Check.” One final box that means “I’m ready to leave.”

Create a Step-by-Step Morning Plan Using Visual CuesTime required: 20-30 minutes

Materials needed: A notebook or paper, a pen/marker, and (optional) sticky notes or index cards.

Your Turn: Build your Morning Flow Card (with an example)Write your Start Moment on the top line:

Example: “Alarm goes off at 7:10” or “I stand up after brushing my teeth.”

List the steps you actually do in the morning (even if they’re messy).

Aim for 5-8 steps. Don’t worry about order yet.

Put the steps in order and number them 1-8.

Use this rule: each step should be something you can finish in one sitting (like “brush teeth,” not “get ready for school”).

Add visual cues by turning each step into a checkbox line.

Use “☐” before each step or boxes you can tick.

Add “Where is it?” tiny notes for at least 2 steps.

Example: “Deodorant: top drawer” or “Backpack: behind the door.”

Add one backup line for the hardest step.

Pick the step that usually makes you stall (often: shower, hair, choosing clothes, or leaving the house).

Create a Done Check at the bottom:

Example: “☐ Shoes on + backpack grabbed + lunch packed (if needed).”

Test it with a pretend run. Read your card out loud once in order.

If you pause for more than 5 seconds to guess what to do next, tighten the wording.

Here’s a completed example you can copy the style of:

Morning Flow Card (Example)

Start Moment: ☐ Alarm goes off

☐ 1) Stand up + drink water (cup on nightstand)

☐ 2) Bathroom: brush teeth (toothbrush cup)

☐ 3) Quick face wash (towel on rack)

☐ 4) Clothes on (grab outfit from chair)

☐ 5) Deodorant (top drawer)

☐ 6) Hair: brush only (backup: tie it up if I’m rushing)

☐ 7) Shoes + socks

☐ 8) Backpack + keys + lunch (behind door hook)

Done Check: ☐ Ready to leave (shoes on + backpack grabbed)

Fill-in space (make yours now)Start Moment: ___________________

☐ _____________________

☐ _____________________

☐ _____________________

☐ _____________________

☐ _____________________

☐ _____________________

☐ _____________________

☐ _____________________

“Where is it?” notes (2 minimum):Step #__ item location: ________________

Step #__ item location: ________________

Backup line (for the hardest step):Step #__ normal: _______________

Backup if stuck: ___________________

Done Check: ☐ _________________

Your Turn (quick rule check): Circle your hardest step....