How To Create An ADHD Morning Routine After Sleep To Improve Executive Functioning
Some people living with attention-deficit/hyperactivity disorder (ADHD) may have difficulty organizing their day. This effect may be related to challenges with executive functioning, which can affect planning, decision-making, working memory, and time management, among other abilities.
To improve these functions, some individuals may benefit from creating an ADHD morning routine. The routine can and should be different for each person, as people have different needs and ADHD can manifest in a variety of ways. A morning routine that plays to an individual's strengths and addresses their key challenges may make a significant difference throughout the day ahead. Here, we’ll explore some tips for creating a personalized ADHD morning routine that primes you for success throughout the day.
Why people with ADHD might benefit from a morning routine
A morning routine can be helpful for anyone, but people living with ADHD may especially benefit from a well-planned start to their day.
It can also help encourage healthy habits that may improve symptoms. Below are some tips to help you create your own ADHD morning routine.
Tip #1: Avoid excessive sleep to improve brain function
For some people, the first part of a good morning routine is to avoid the temptation to sleep in more than you need to. Sleeping extra may feel good in the moment, but it could affect motivation and cut into valuable morning time.
A new routine may involve avoiding the snooze button, which may be easier if your alarm is placed out of arm’s reach from the bed. Being able to wake up on time also requires getting to bed at the right time so that you can get a good night’s sleep—that is, enough sleep to feel rested—which may help further reduce ADHD symptoms and improve ADHD brain function. Practicing good sleep hygiene (such as avoiding bright lights and stimulating activities before bed) may also help improve rest quality.
Tip #2: Prioritize a nutritious breakfast to help improve executive functioning
After getting out of bed, brushing teeth, and doing other essentials, people living with ADHD may benefit from having a breakfast that they enjoy and that meets their nutritional needs. By planning a breakfast that tastes good and provides energy, people with ADHD may find it easier to focus throughout the morning. Plus, planning meals ahead of time may be helpful for those who often forget to eat or whose ADHD medication may make it difficult to have a strong appetite. This part of a morning routine can be tailored to each person’s preferences, but the meal should generally have enough calories and nutritional components to provide energy throughout the morning.
Tip #3: Practice a morning meditation or affirmation
After enjoying a nutrient-rich breakfast, individuals living with ADHD may benefit from practicing some type of meditation. This doesn’t have to be a long, elaborate session; even five minutes of mindfulness may help relieve stress, reduce morning chaos, and help individuals not identify as much with negative thoughts that might come and go. For those who have trouble meditating, engaging in a few minutes of another centering activity could be useful, such as journaling or repeating positive affirmations.
Tip #4: Write down tasks to be completed
Another part of a morning routine that may help people with ADHD is planning out tasks to be done throughout the day and writing them down, or putting them in a checklist app. This process may include scheduling regular breaks after short, intense periods of concentration.
Keep in mind that a person’s schedule can and should be tailored to their unique needs. For example, someone with the primarily hyperactive type of ADHD might incorporate movement into their routine to help manage excess energy.
Some people may also benefit from allotting more time for certain tasks if they have a tendency to lose concentration during those activities. For example, penciling in 15 extra minutes may be helpful for an activity that requires sitting still and working on one single project. This step may help those who experience time blindness as a result of ADHD, which is an altered perception of time that can affect a person’s estimation of how long certain tasks might take.
How a therapist can help with an ADHD morning routine and ADHD symptoms
Those who are struggling with ADHD symptoms are generally encouraged to meet with a therapist or counselor for treatment and support. They may be able to help a person craft a personalized morning routine that works for them and come up with other strategies that might help them address symptoms throughout their daily life. Remember, ADHD can manifest in a variety of ways, so a therapist can help tailor a new morning routine, self-care strategies, and overall treatment to each person’s needs—whether they experience primarily inattentive, primarily hyperactive, or a combined type of ADHD.
Online therapy for ADHD
Some people may live in an area with few licensed therapists, or they may simply feel more comfortable speaking with a provider virtually from home. In such cases, help for adult ADHD is available through online therapy.
With a platform like BetterHelp, you can connect to a diverse network of more than 30,000 licensed therapists, which may make it easier to find a provider who has experience helping people navigate different types of ADHD. You can then participate in therapy in a way that feels comfortable for you, whether via audio call, video call, or live chat.
In addition to offering a large network of therapists and various modes of communication, online therapy has robust support in the psychological literature. For example, one systematic review and meta-analysis suggests that online therapy can often be effective for ADHD, based on the results of six randomly controlled trials.
Takeaway
What is a good ADHD morning routine?
A good ADHD morning routine should generally be tailored to the needs of each person. However, some common components may include eating nutritious food, doing some type of meditation, and taking time to plan tasks in a way that makes the most sense for the individual. Also, some people may find that it helps to incorporate movement into their morning routine, even if it's just a few jumping jacks. These steps may help a person stay calm and minimize the morning chaos that many experience.
What habits can help an ADHD brain?
There’s not necessarily a single type of “ADHD brain.” ADHD can look different in each person. However, some habits that may help many people with ADHD include writing down tasks in order of importance, interspersing physical tasks with concentration-intensive tasks, and taking regular breaks for self-care.
What habits might help with executive functioning in people with ADHD?
People living with adult ADHD may benefit from establishing a habit of planning tasks each day. Some people might consider using a checklist app in the morning and throughout the day as they complete various tasks. This strategy may enhance motivation and increase productivity.
What habits can help improve sleep in people living with ADHD?
Some people living with ADHD may find that they sleep better if they avoid bright lights during the few hours before bedtime. Research suggests that even the blue light from screens may affect one’s ability to fall asleep. Also, some people may find that daily exercise can help them get a good night’s sleep, as long as they don’t exercise within three or four hours of bedtime.
Why are mornings so hard with ADHD?
For people with attention-deficit/hyperactivity disorder (ADHD), mornings may sometimes feel chaotic and overwhelming. One reason is that sleep problems are common for people with ADHD. Another is that, due to executive dysfunction and related impacts like time blindness and decision fatigue, sticking to daily routines and staying on task can be difficult without specific strategies.
Do people with ADHD like routines?
Routines can often be helpful for people with ADHD. Without them, executive dysfunction can cause trouble planning and carrying out the tasks of a successful day. Routines can help a person with ADHD remain more consistent and stick to the tasks they need to get done.
Does caffeine help ADHD?
In certain amounts, caffeine from coffee or tea might help a person feel more alert and focused on the first task of the day so they can begin being productive, which could be helpful to a person with inattentive ADHD symptoms. However, caffeine is not recommended as an official treatment for ADHD. Instead, people with ADHD might talk to their doctor about the option of stimulant medication.
What is the burnout cycle of ADHD?
ADHD burnout is when a person comes to feel exhausted from the constant effort of doing long things to manage their ADHD symptoms day after day, week after week. This can lead them to a cycle of being too burned out to take steps to continue managing their symptoms, which could cause the symptoms to worsen. It can affect adults, adolescents, or children.
How much sleep does ADHD need?
Different people may need different amounts of sleep to feel rested, but it's between seven and nine hours for most adults. Getting enough sleep may help reduce ADHD symptoms or improve one's ability to cope with them. However, many people with ADHD experience sleep problems. Practicing good sleep hygiene, such as listening to calming music before bed instead of using your phone and going to sleep at a good time each night, may help the body and mind.
What is a low dopamine morning routine for ADHD?
For people with ADHD, it can be challenging to get the kids and family fed, dressed in the right clothes for school, and out the door on time—or even get themselves ready for the day on time. For individuals facing this challenge, coming up with a calm and simple morning routine could be helpful. Some tips could include making breakfast, gathering necessary items and putting them on a “landing pad” by the door, and taking other measures to prepare for a smooth morning the night before.
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