Nighttime Sketchbook Routine for Anxiety (ADHD-Friendly)

The nighttime sketchbook routine for anxiety that actually stuck

Lately, nights have been the hardest part of my day, which is what led me to create this nighttime sketchbook routine for anxiety that I now look forward to every night.

Ever since losing my mom, my brain doesn’t really know how to shut off. It just keeps going. Replaying things, overthinking, getting stuck in loops. And if you already have an ADHD brain, you know that doesn’t help.

I’ve tried different night routines before, but most of them felt like something I should be doing, not something I actually wanted to do.

This is the first one that feels easy. (and i actually look forward to it!)

What my nighttime sketchbook routine looks like

It’s really simple.

I get into bed, turn on my twinkle lights, grab my sketchbook, and start drawing whatever comes to mind. Some nights it’s only 10–15 minutes. Other nights I keep going because I get into it.

I’ve been using these markers lately. They have a giant range of colors, and they’re not messy! So they’re perfect for sketchbook doodles in my bed.

And this is the sketchbook I’ve been loving:

There’s nothing structured about this nighttime sketchbook routine for anxiety, which I think is why I keep doing it.

The kind of sketchbook pages I’ve been making

If you looked through my sketchbook, you’d see a mix of everything.

A lot of the pages start as random doodles and somehow turn into flowers. Not on purpose, it just kind of happens. Other pages are just abstract shapes, patterns, color blocks, little scribbles layered on top of each other.

Some look nice, others are messy, and a few don’t really look like anything at all.

It’s very much just letting whatever comes out, come out.

Why this nighttime routine helps my anxiety

I think the biggest thing is that it gives my brain somewhere to go.

Instead of laying there trying to stop my thoughts, I’m focused on something small. Picking colors, filling in shapes, adding little details.

My mind still wanders, but it’s not as intense. It feels quieter.

This nighttime sketchbook routine for anxiety doesn’t magically fix everything, but it takes the edge off, especially at night.

This nighttime sketchbook routine for anxiety doesn’t magically fix everything, but it takes the edge off, especially at night.

How this sketchbook routine has helped my grief

I don’t always know how to sit with everything I’m feeling.

But creating without thinking too hard about it feels easier than trying to explain it or process it perfectly.

A lot of these pages feel layered and a little chaotic, which honestly feels accurate.

If you’ve read this post, it connects a lot:

Why this works for my ADHD brain

I think it works because there’s no pressure.

I’m not trying to make something good or even finish anything, and none of these pages are meant to be posted anywhere.

It’s just something I do for myself.

And because of that, I actually want to do it.

If routines are hard for you too, this blog post might help

How doodling before bed improved my creativity

This part surprised me.

Because I’m not overthinking anything, I end up trying things I normally wouldn’t. Different color combos, random patterns, layering things in ways I didn’t plan.

Some of my favorite ideas have come from this without me even trying to be creative.

If you want to try this sketchbook routine

You don’t need much.

A sketchbook.
Some markers.
A few minutes before bed.

That’s it.

This nighttime sketchbook routine for anxiety is simple, low effort, and doesn’t require you to be in the “right mood” to start.

It just gives your brain somewhere softer to land at the end of the day.

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Thanks for reading my love! Remember to stay shining and stay creating! ☀️

sincerely, your artsy friend that is rooting for you-

Arastasia Rolain – Traveling Mural Artist, Art Educator, & Creative Entrepreneur

www.arastasia.com