Mornings have always been tricky for me. Like a lot of women with ADHD, I find that mornings set the tone for the rest of my day, but getting started often feels like climbing a mountain before coffee. After years of trial and error, I’ve built a routine that helps me feel somewhat in control—a huge win in my book. If mornings are a challenge for you too, maybe this will give you some ideas to try.
The Alarm and My First Non-Negotiable
Let’s start with my alarm. My phone, which holds the keys to my entire life (for better or worse), spends the night across the room. Why? Because if it’s right next to me, the snooze button wins every time. By putting it out of arm’s reach, I have no choice but to get up when it rings.
I’ve added another ADHD-friendly twist: my medication sits right on top of my phone. This way, I can’t turn off the alarm without grabbing my meds. It’s a small habit that makes a big difference, as it ensures I start my day on the right foot. No more realizing at noon that I forgot to take my meds and wondering why everything feels extra chaotic.
Freshening Up: Baskets to the Rescue
Once I’m up, it’s time to wake my brain up properly. I head to the bathroom to brush my teeth and wash my face. This is where one of my favorite ADHD hacks comes in: my skincare baskets.
I keep two baskets on my bathroom counter—one for the morning and one for the evening. Each has only the essentials I need for that time of day. Decision fatigue is real, especially first thing in the morning, and these baskets eliminate the need to figure out what I need every day. I just grab the morning basket and go.
Coffee and Breakfast: Sticky Notes Save the Day
Coffee is sacred in my house. I know I should probably switch to decaf, but… baby steps. While the coffee brews, I tackle breakfast. I keep it simple: cereal, fruit, or something quick and easy.
Here’s where another ADHD trick comes into play—a sticky note. I have a bright yellow one stuck to the cupboard where I keep my mugs. It literally just says “Eat” because if I don’t remind myself, I’ll forget to and wonder later why I feel shaky or cranky. ADHD brains don’t always send hunger signals loud enough, so this little reminder keeps me on track.
Prepping for the Workday
While my coffee is brewing, I turn on my work laptop and let my emails load. This might seem like a small step, but it gives me time to transition mentally into work mode. Then, I head back to my room to get dressed. For me, getting dressed signals that I’m officially starting the day.
Note: ‘getting dressed’ in this context means putting on specific pyjamas I have set aside for the daytime. I work from home, I’m not putting on real clothes.
Carving Out Time for Myself
Before the workday officially begins, I dedicate one hour to my blog. I take my coffee and breakfast over to my armchair, get comfy, and dive into writing. This is my creative time, and it’s one of my favorite parts of the day. My brain feels fresh and focused in the morning (a rarity!), so I make the most of it.
The Final Countdown
Ten minutes before I need to start work, my phone timer goes off. This is my signal to wrap up my blogging and tackle a few final tasks:
- I wash my breakfast dishes immediately. If I don’t do it then, they’ll sit in the sink until dinner.
- I put my iPad on charge so it’s ready for the evening.
- I fill up my water bottle to stay hydrated throughout the day (otherwise I forget, and then get very confused by a 4pm headache)
These small habits help me feel prepared and grounded as I shift into work mode.
This routine is far from perfect, but it works for my ADHD brain. It’s structured enough to keep me on track but flexible enough to adapt when things don’t go to plan. By building in reminders and eliminating unnecessary decisions, I’ve created a flow that reduces overwhelm and sets me up for a better day.
If you’re trying to create your own ADHD-friendly morning routine, start small. Focus on one or two changes that feel manageable, and build from there. It’s not about perfection—it’s about progress.
Do you have a morning routine that works for you? I’d love to hear about it in the comments! Let’s share ideas and keep experimenting until we find what sticks.
Looking for more?
Check out the rest of the blog for all things ADHD, or we have more morning and evening routine tips in our self care section.
Know someone who could benefit from this post? Share below!
Leave a Reply