Mornings can be tough, especially when you have ADHD and struggle with motivation and memory. Having a routine that’s easy to follow is key to setting a calm, productive tone for the rest of the day. Over time, I’ve tailored my mornings to fit my needs, and I want to share how these strategies have helped me, along with a few personal touches.
1. Make Sleep Consistent but Flexible
- Routine with Flexibility: Try for a consistent bedtime, but allow yourself a buffer if you have trouble falling asleep. Use apps or reminders to help establish a regular schedule.
- Create a Sleep Trigger: Use a particular activity (e.g., listening to a calming playlist or using a weighted blanket) to signal your body that it’s time to sleep.
- I use my Apple Watch to remind me when it’s time to get ready for bed. Once I get the notification, I take my Olly Sleep Gummies, which have a low dose of melatonin, l-theanine, and botanicals to promote a healthy sleep cycle, and start my nighttime routine.
2. Set Visual Reminders the Night Before
- Visual Cues: Place items like clothes, breakfast prep, and to-do lists in visible places (e.g., on your nightstand or by the door). This reduces the burden on memory.
- Use Sticky Notes or Digital Reminders: Set a reminder on your phone, or use sticky notes to help remember key tasks for the next morning.
- I keep my skincare products in plain sight on my bathroom sink vanity. This makes it feel less like a chore and more like an automatic step in my morning and night routines.
3. Gentle Wake-Up, with Assistance
- Smart Alarms: Use an app or device that gradually increases the sound or light to wake you up. Some apps let you set multiple alarms to help if you’re prone to hitting snooze.
- Post-Wake-up Routine: Use a checklist or visual guide by your bed, such as a simple “stretch, hydrate, move” list, to remind you of the steps to take without having to think about it.
4. Hydration Station
- Pre-Fill Water Bottles: Place a water bottle next to your bed at night so it’s easy to reach and drink from in the morning without needing to remember.
5. Simple Mindful Practices
- Short and Doable: Try 1–2 minutes of deep breathing or a mindfulness app with guided meditations. Keeping this brief can make it feel more manageable.
- Pair with Another Task: Combine mindfulness with something you’re already doing, like stretching or while sipping your morning water.
- Every morning, I take my dogs out to pee, and instead of seeing it as a task, I’ve turned it into an opportunity for self-care. I take this time to go for a 15- to 30-minute walk focusing on staying in the moment. This simple routine is calming, and it helps me ground myself for the day ahead.
6. Quick, Easy Breakfast
- Prep Ahead: Have easy-to-grab, healthy breakfast options (e.g., pre-made smoothies, yogurt, or protein bars) to reduce overwhelm. Prep snacks that don’t require much thought.
- Reminder Notes: Add sticky notes on your fridge or cabinets reminding you to eat breakfast if you’re prone to skipping meals.
- This is still one of the most challenging parts of my morning routine. Protein shakes and energy bars are what I’ve been able to stick with most consistently.
7. Limit Screens with Structured Time
- Use App Restrictions: Smartphones now come with use restriction settings that can help limit phone usage until a set time in the morning.
- Visual Timer: Use a visual or sound-based timer to help manage when you can check your phone or emails.
8. Easy Movement
- Set a Timer for Movement: Aim for a 5-minute walk or stretch. Use short, motivating workouts (there are ADHD-friendly exercise apps) or even a quick dance to energizing music.
9. Review Goals in Small Steps
- Break Tasks Down: Use a task manager app (like Todoist or Trello) that breaks tasks into smaller, actionable steps. Focus on just one or two things to start the day.
- Reward System: After completing a goal or task, give yourself a small reward (e.g., a snack, a short break, or time on social media) to keep motivated.
- One of my favorite rewards is my morning coffee. It’s not just about the caffeine; it’s about creating something to look forward to.
Final Thoughts
Mornings don’t have to be chaotic or stressful, even with ADHD. By preparing the night before, using visual reminders, and rewarding myself for completing tasks, I’ve built a routine that works for me. It’s all about finding what motivates you and keeping things simple and manageable.
If you’re ready to transform your mornings, download our free 5-Day Morning Routine Starter to jump start creating stress-free days!
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