Start with essentials
Getting ready, eating, commuting and checking the day may already be enough.
Preview the day
A brief calendar and task review can prevent surprise deadlines and make the first work block obvious.
Keep it flexible
Schedules change. A routine that collapses after one late morning is too fragile to be helpful.
This site discusses planning and work habits, not medical treatment or diagnosis. Persistent attention, sleep, stress, or health concerns deserve support from a qualified adult or health professional rather than a productivity hack.