hi abatjour
I think starting with a simple schedule. just print out a two column page with your wake up to bed time broken down into half hour increments rows going down the first column. then in the second set of rows, plan our your day.730 wake up 800 breakfast 830 shower, brush teeth get dressed 900 go to work. when starting this, give yourself plenty of time to get your tasks done so that you can succeed in staying on schedule even with unexpected tasks. leave free time for these things to be completed. you can adjust the schedule as soon as you see what works for you. welcome to psych central. you will find we have several forums where you can post about your concerns and receive feedback from other members. you will get a lot of support here. again, welcome