Evening Routine
Structural Evening Wind-Down Calls
An evening wind down routine app for ADHD has to interrupt revenge bedtime procrastination. MaxDex calls you to close the day, log sleep-related signals, and stop “one more episode” from becoming 2 a.m.
The Science of Evening Task Avoidance
Nights are when unstructured time returns. The brain seeks cheap stimulation. A scheduled call is a boundary the same way a morning call is a start cue.
Scheduled Phone Interventions Before Sleep
The evening debrief reviews the day and sets tomorrow’s first action so your brain can put the loop down.
Sleep Quality Signal Logging
Phone-only sleep tracking closes the loop: tonight’s wind-down becomes tomorrow’s energy score. An app that reminds you to sleep without a wearable is useful if you will not buy a ring.