Mornings can be chaotic for anyone, but for those with ADHD, they can feel like a whirlwind of forgotten tasks and last-minute scrambles. The good news? You can create a morning routine that sets you up for success with a little planning. Here’s how to make your mornings smoother, calmer, and more productive.
1. Prep the Night Before
- Lay Out Clothes: Pick your outfit and set it out the night before to save time and decision-making in the morning.
- Pack Bags: Prepare work or school bags with everything you’ll need so you won’t have to rush to find items at the last minute.
2. Use Visual Reminders
- Checklists: Write down your morning tasks (e.g., brush teeth, eat breakfast, grab keys) and check them off as you go.
- Sticky Notes: Place reminders in key spots, like a note on the door to grab your lunch.
3. Keep It Simple
- Streamline Breakfast: Choose easy, go-to options like overnight oats or pre-made smoothies.
- Minimize Choices: Limit decisions by sticking to a consistent routine.
4. Build in Buffer Time
ADHD brains often need extra time to transition between tasks. Add 10-15 minutes of buffer time to your schedule to avoid feeling rushed.
5. Use Alarms and Timers
- Multiple Alarms: Set alarms for key tasks, like “Time to leave in 10 minutes!”
- Timers for Tasks: Use a timer to stay on track with activities like showering or eating breakfast.
6. Make It Enjoyable
- Play Music: Start your day with a favorite playlist to boost your mood.
- Incorporate Movement: A quick stretch or dance break can help wake your body and mind.
Not every morning will be perfect. If something goes wrong, don’t dwell on it—adjust and move forward. The goal is progress, not perfection.
By designing a routine that works with your ADHD, mornings can become less stressful and more productive.
For more information, download the One Autism Health app for FREE.
