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As someone with ADHD, I’ve struggled with mornings for as long as I can remember. I’ve always found it difficult to stay on track and focused, and I’ve often felt overwhelmed before the day has even begun. But over time, I’ve learned that with a few tweaks to my morning routine, I can set myself up for a more successful day.
ADHD Morning Routines ALWAYS Start the Night Before
I 100% believe that your best morning routine is going to start with a good night’s sleep. I make sleep my number 1 priority, because if I don’t get it, my ADHD symptoms are completely unmanageable, even with medication. I simply don’t function well without 8 hours sleep, so I don’t mess around with this step.
To ensure I get a good sleep, I’ve been experimenting with CBD melatonin. I’m actually really liking it, and it’s giving me some amazing sleep scores!
How I start my Morning Routine
I don’t wake up to an alarm. I wake up to a wonderful husband who brings me coffee in bed. This is a luxury I NEVER take for granted. You know how they say the best things in life are free? This is an example of that. If you don’t have a partner to bring you coffee in bed, can you program your coffee maker at night so you wake up to the smell of fresh coffee brewing?
Once I’m up, I reach for my journal and just write a page or two of streaming conscious thoughts. Often, I’m recording the crazy dreams I had the night before, but other times it’s creative ideas for my business, or just processing emotional stuff from the day before.
At this point, I reach for my phone which is ideally not by my bedside (because it’s a huge distraction) and I’ll take a few minutes to do a quick meditation or deep breathing exercise. This helps me calm my mind and focus my thoughts before the day gets started.
A Few Key Morning Routine Habits I Never Miss
Once I’m out of bed, I take an extra 30 seconds to make it. It might seem like a small thing, but making my bed gives me a sense of accomplishment and helps me start the day off with a tidy space.
Most mornings I like to get outside for a walk. If I don’t have time, I at least carve out 30 minutes to do some yoga or lately I’ve been loving these barre classes because they’re fast, fun and I get a great workout without too much jumping around.
The One ADHD Morning Routine Step That’s a Non-Negotiable.
I ALWAYS workout at home because getting myself to a gym involves way too many steps. I know myself – I’ll never go, then the shame will rise up and I feel worse. Exercise is too important for ADHDers to miss, so like with my sleep, I don’t mess around with this step.
After that, I make myself a healthy breakfast. I stick to proteins and healthy fats to keep my energy levels stable throughout the morning. I also take my ADHD medication around this time to help me stay focused and alert.
Transitioning My ADHD Morning Routine into the Workday
Before I get to this step, I want to acknowledge that transitions can be hard for ADHDers. The first part of my day is completely focused on self-care because I need that to stay focused and ready for work. But once I am ready to transition to work, I give myself some time to settle in. I make some tea, organize my workspace and just take a minute to let my brain transition as well.
Once I’m ready to start my workday, the first place I head to is my Notion set up to review my schedule and to-do list for the day. I try to break down tasks into small, manageable steps so I don’t feel overwhelmed. And if I’m feeling particularly scattered, I’ll write down any distracting thoughts or worries in the journal section of my template, just to get them out of my head.
Overall, I’ve found that this routine helps me start my day off on the right foot. By taking care of myself and staying organized, I’m better able to manage my ADHD symptoms and focus on the tasks at hand.
If you struggle with ADHD in the morning, I encourage you to give this routine a try and see if it works for you. And remember, it’s okay to experiment with different routines and find what works best for you. With a little trial and error, you can create an ADHD-friendly morning routine that sets you up for success.