Gloria Sherrod, LCPCMornings can be a struggle for everyone, but if you have ADHD, they can feel downright impossible. The combination of sleep inertia, racing thoughts, and difficulty prioritizing can make it hard to get your day started on the right foot. For many with ADHD, the morning can feel like a battle between intention and distraction.
Tip 1: Get Sunlight:
Expose yourself to sunlight as soon as possible after waking up. Your body’s circadian rhythm relies on light cues to regulate sleep-wake cycles. Open your curtains, step outside, or use a light therapy lamp during darker months to signal to your brain that it’s time to start the day.
Tip 2: Drink a Glass of Water
Start your day with a glass of water to re-hydrate after a night of sleep. Dehydration can negatively impact your mood, focus, and energy levels, so this simple step can make a big difference in your morning routine.
Tip 3: Don’t Give Yourself Time to Think
Don’t linger in bed—get up as soon as your alarm goes off. The longer you stay in bed, the more likely you are to rationalize staying there. Jumping out of bed immediately can help you avoid the mental gymnastics that often lead to hitting snooze repeatedly.
Tip 4: Get Active
Incorporate some physical activity into your morning routine. Whether it’s a quick stretch, yoga session, or a short walk, movement gets your blood flowing and boosts brain function, setting a positive tone for the rest of your day.
Tip 5: Put Your Alarm Clock Somewhere Else
Place your alarm clock across the room to force yourself out of bed. Having to physically get up to turn off your alarm can help you resist the urge to hit snooze and make it easier to start your day on time.
Tip 6: Eat Something
Don’t skip breakfast just because you may not feel you have time. A balanced meal with protein can fuel your brain and body for the day ahead. Consider quick options like yogurt with nuts, a smoothie, or eggs.
Tip 7: Use Affirmations
Start your day with positive affirmations. Whether you create your own, find them on platforms like YouTube or Spotify, or draw from religious or spiritual texts, affirmations can help set a positive mindset for the day. Repeating affirmations can reinforce your goals and help you stay focused.
By implementing these tips, you can create a morning routine that not only works with your ADHD but also helps you start the day with energy and focus. Remember, the key is to find what works best for you and stick with it. What strategies help you get your morning started? Share your tips in the comments below, and don’t forget to check out our other articles on managing ADHD in daily life.
