The Power of a Morning Routine for ADHD
An early morning routine to boost productivity with ADHD.
In the last two years, I’ve learned a lot about ADHD, but nothing has been more eye-opening than discovering the importance of starting the day with healthy, helpful habits. Implementing a structured routine—and sticking to it—has significantly improved my mental well-being and increased my productivity.
*Disclaimer: This post contains affiliate links where I get a small commission if you make a purchase, so thank you in advance for your support! Please know I would never recommend anything that I don’t personally LOVE myself.
The Common Morning Mistakes
Mistake #1: Reaching for the Phone First Thing.
Like many people, I had fallen into the habit of grabbing my phone as soon as I opened my eyes. My barely awake brain, which already struggles with too much information, was immediately flooded with visual and auditory content that provided no benefit whatsoever.
How is watching cats doing strange things at 7 a.m. helpful to anyone? Not to mention, scrolling through the seemingly perfect lives of others only led to unnecessary envy. Spoiler alert: those perfect lives are a myth.
Mistake #2: Wasting Time and Energy
After too much screen time, I would eventually drag myself out of bed, make a strong pot of coffee, and continue the mindless scrolling while sipping on my oat milk latte. I didn’t realize how much time I was wasting, letting my brain fail before the day even started.
Understanding ADHD and Morning Routines
Morning vs. Evening Types
Through trial and error, I’ve come to understand that there are different types of people with ADHD. Some are morning people, while others function better in the evening. Personally, I am 100% a morning person. When I set myself up right from the minute I wake up, I can focus and be productive until at least 1 p.m.
The Power of Focused Mornings
While this might not seem like a lot compared to a typical 9-5 job, when I am focused, I am SUPER focused. For example, I’m writing this blog post at 8:30 a.m., and it will take me about 45 minutes to complete. The only reason I’m able to do this is because I started my day the right way.
My ADHD Morning Routine: Setting the Tone for a Productive Day
Step 1: Gentle Wake-Up and Bed Making
When I wake up, I allow myself 10 minutes in bed to contemplate life, the universe, and everything in between. Then, I count down from 5-1 and get up. The first thing I do is make my bed. It might seem simple, but it’s a non-negotiable task that sets the tone for the day.
Step 2: A Tidy Space for a Tidy Mind
After washing my face, I tidy up any clothes from the day before. This quick 3-minute task ensures that my bedroom—my sanctuary—is clean and welcoming for when I return later.
Step 3: Dressing for Success
Instead of putting on a dressing gown, I pull on comfortable exercise clothes, like yoga pants and a t-shirt. (This tricks my brain into wanting to exercise.)
Step 4: Hydration and Housework
Next, I head downstairs and have a glass of water or hot water with lemon. I turn on Classic FM to wake my brain up gently and then spend 15 minutes on housework. This could be emptying the dishwasher, ironing, or tidying the lounge. These small tasks don’t take much time, but once they’re done, I can forget about them for the rest of the day.
Step 5: Somatic Yoga and Breathwork
Now that I’ve eased into the day without caffeine or phone time—a true game changer—I move on to some gentle Somatic yoga and breathwork. There are fantastic sessions on YouTube, but I’ve started creating my own somatic workouts while listening to calming Handpan music. This practice is incredibly soothing for the central nervous system, which is vital for people with ADHD.
If you want to give it a go, check out these people on Youtube. https://www.youtube.com/@Rebekah-BodyIllumination
Creating healthy Dopamine with gentle movement is vital to my morning routine.
Step 6: Rewarding Myself with Coffee and Screen Time
After all the healthy and nourishing activities, it’s finally time for a well-earned coffee and some phone time as a Dopamine reward. But before I open up the Apps on my iphone, I take 5 minutes to write in my journal. I LOVE journalling, and started about 18 months ago. There are loads of gorgeous journals you can buy these days, but this one from Ohh Deer is great!
The Importance of Routine for ADHD
I know that many people with ADHD hate routine and structure. Our brains are wired for spontaneity and chaos. However, creating my own perfect morning routine has transformed my life. It’s taken time to get it right, but the benefits to both my brain and body have been life-changing.
Starting Small: Building Your Routine
The trick is to start with one small healthy habit and try it for seven days. If it makes a difference, add another healthy habit, and so on. Over time, your brain will start to crave the new routine, allowing you to focus more on what’s important and, in turn, be far more productive.
Conclusion: Transform Your Mornings, Transform Your Life
Creating a morning routine tailored to your needs can make a world of difference, especially if you have ADHD. If you’re looking for tools to help you develop your own healthy habits, I’ve created some awesome digital resources that are easy to use and you can customise to suit your own kick ass morning routine!
Having ADHD doesn’t mean you need to suffer with chaos and overwhelm.
It does take hard work, but you can make it work for you.
Love Sarah x