My Morning Routine for ADHD Success
Jessica Neutz
If you’re looking for a way to start your day off on the right foot despite your ADHD symptoms, read on to learn all about mastering your morning!
Do you ever feel like your mornings are a chaotic whirlwind that leaves you feeling exhausted and overwhelmed before the day has even begun? If so, then mastering your morning routine is essential for achieving success as an adult with ADHD. Here, I’ll outline a winning routine using the SAVER method to help you reach your goals and set yourself up for success each day. It all starts the night before. As an adult with ADHD, necessary habits include setting reminders, prioritizing tasks, and drowning out distractions. I’ll make even the most mundane morning rituals something invigorating and fun. With this simple yet effective routine, you can create a positive and productive morning atmosphere that will help you get ahead.
Prepare for Success the Night Before
If you’re an adult with ADHD, it’s essential to master your morning routine to achieve success. One of the most important steps in this process is preparing for success the night before. A good night’s sleep is crucial for anyone, especially those of us living with ADHD. When you awake feeling rested, you can reach an optimal state of mind called the ‘window of tolerance.’ You’re more emotionally stable and can tolerate even bigger frustrations in this state of mind. Create a to-do list and prioritize your tasks for the next day. Set a timer to remind you of important tasks. If you struggle to find something to wear, pick out your outfit the night before. Make sure you get enough rest by going to bed at a reasonable hour.
Creating a to-do list is also key in preparing for success. Write down tasks one by one to be sure nothing slips through the cracks. A list will help you plan how to address each task productively and properly. Prioritizing tasks is also important as it makes tackling larger projects easier since you can break them down into more manageable chunks. Your to-do list is your roadmap of what needs to be done before leaving for work in the morning. It can help give you structure and purpose throughout your day. Planning when certain activities will be done allows more space to focus on other matters without forgetting something important.
Taking the time to prepare for the next day can help reduce stress and prevent any last-minute scrambling when you’re trying to get out the door. If you plan out what your needs are ahead of time, you can have it all on hand the next day so there are no surprises when it comes time to start working. By following these steps every night, you are setting yourself up for success. A solid routine will allow you to create a positive atmosphere upon waking to reach your goals more easily.
Strategize Using the SAVERS Method
Strategizing and having a plan of action is essential for those with Adult ADHD. The SAVER method can be an effective tool to use when creating a morning routine.
Silence
The S stands for ‘Silence’. Give yourself at least 5–10 minutes of peaceful silence. During this time you can pray, meditate, or practice mindful breathing techniques. People with ADHD often feel overwhelmed or anxious about their daily tasks. Meditation is a helpful way to improve focus for people with ADHD. It’s important to note any feelings that arise without judgment. Write down what you’re feeling to gain clarity into your state of mind and to address these feelings productively.
Affirmations
The A in SAVER stands for ‘Affirmations’; short, uplifting statements that reflect feelings you want to embody. Affirmations are all about building your confidence in your ability to be successful. The idea is that we internalize these statements. You may say things like, “I am confident; I am strong; I am capable; I am proud of myself.” It sets a positive tone for your day.
Visualization
The V stands for ‘Visualization’, which involves creating a mental image to get an idea of what you want. Many of us with ADHD are gifted with a vivid and colorful imagination, so this activity should be fun and exhilarating. It can be an extremely effective tool in telling your brain what goals should be prioritized. You can even stack your habits. Apply visualization during your morning moment of silence and reflection and kill two birds with one stone. Visual reminders of our goals can also be helpful. Write your goals on post-it notes, and stick them around the area where you get ready in the morning. Even hang motivational quotes on the wall to keep you focused on reaching your objectives each day.
Exercise
The E stands for ‘Exercise’, at least 10–20 minutes worth if your schedule allows. Choose an activity you enjoy so it’s not hard to make a routine. Even the lightest form of exercise has been proven to boost our mood and enhance our ability to focus. It can also provide a great burst of energy to get you moving in the morning.
Reading
The R stands for ‘Reading’. Choose something that piques your interest. Even better, choose something that will help cultivate the thoughts and feelings you’d like your day to consist of. Try to read at least 10 pages of something productive every morning.
Scribing
The last S stands for ‘Scribing’ (or writing, but then the acronym wouldn’t work). Practicing a morning writing habit for just can help declutter your mind for a productive day. The act of writing itself is more important than the words you’re writing down. If you’re stuck, try writing about how you’re feeling that morning or what your plans are for the day. If that doesn’t work, try using journal prompts.
By following these steps outlined by the SAVER method, you can create an effective plan of action that will help you reach your goals. It’s possible to have a successful morning routine despite having Adult ADHD!
Make Your Shower Feel Like a Party
Showering can be a great way to help those with adult ADHD start their day off on the right foot. By making showers feel like a party, you can create an atmosphere that is both energizing and enjoyable. Here’s some tips:
Choose a Calming Scent: Use essential oils or other calming scents in your shower. It can help you relax and give you an energy boost for the day ahead. Lavender oil, for instance, is known to reduce stress and anxiety while also promoting focus and concentration. Add a few drops of your favorite scent to your showerhead or use an aromatherapy diffuser for an extra boost of relaxation.
Play Your Favorite Music or Podcast: Listening to music or podcasts as you shower can help distract from any negative thoughts that may arise during the morning routine. Not only will this make your shower more enjoyable, but it can motivate you to tackle tasks throughout the day. You can also use your playlist as a timer. Each song is typically 3–5 minutes long. Match the length to the length of your shower.
Use Face Masks and Body Scrubs: Treat yourself to some extra pampering by adding body scrubs and masks to your morning routine. Not only will these products help keep your skin looking healthy, but they’ll also make you feel good about yourself from the moment you step out of the shower.
Add Candles Around The Bathroom: To further enhance the spa-like atmosphere in your bathroom, add candles around the room. This will not only create a relaxing ambiance for your morning ritual but also help drown out any external distractions that could affect concentration and focus throughout the day.
When living with ADHD, our enjoyment of a task plays a critical part in whether we complete it or not. It’s been proven that by making these mundane tasks fun, you’re naturally increasing the dopamine in your brain. Adults with ADHD can be forgetful. Leave your hygiene products on the counter or shelf and in your line of sight to avoid forgetting a step. This is where you can use your to-do list even more. To avoid running behind schedule, this part of your list should look something like this:
shower (15 min)
brush and floss (5 min)
brush and dry hair (15 min)
get dressed (5 min)
Even putting your morning rituals on a visible whiteboard can help keep you on track. To stay on schedule, list the estimated amount of time each task takes. Set a timer for your morning routine so you don’t get distracted or waste too much time on one task.
By using these tips, you can make showers feel like a party instead of just another chore on your list of things to do in the morning. Setting up a fun atmosphere will help adults with ADHD succeed by making it easier for them to focus on their goals.
Just one more thing…
Adults with ADHD typically suffer from time blindness, an impaired ability to gauge the passage of time, which is tied to our executive dysfunction. Another element of time blindness is a misunderstanding of how much time you have left. We see ‘just one more thing’ we want to take care of and underestimate how much time the extra task will take. This leads to distractions and being late for morning commitments.
An adult with ADHD constantly has thoughts, ideas, and ‘urgent’ tasks running through our head. When one of these thoughts interrupts your routine, write it down on a piece of paper to address later. Just the act of putting it on paper can relieve the urge to do it right that second.
Drown out distractions and rise above
For those with Adult ADHD, distractions can often wreak havoc on their morning routines. To guarantee success, it is essential to create a productive environment and drown out any unnecessary noise. Here are some helpful tips on how to rise above distractions and stay focused:
Having a dedicated workspace can be very beneficial in removing interruptions and keeping productivity levels high. Make sure there is enough space to spread out materials and organize them in your bedroom, living room, or kitchen.. This will help separate work from leisure time and keep your mind in the zone for completing tasks.
Creating a “do not disturb” list can also be effective in blocking out time-wasting activities. Things such as watching TV or playing video games may take away from more important tasks. And staying clutter-free by organizing items around your workspace will help reduce distractions that could lead you off track while trying to stay focused. Turning off notifications on devices like phones or computers is another way of minimizing disruptions. This way you won’t fall into the trap of checking emails or social media when you should be working!
Breaks are just as crucial for productivity as they are for mental well-being. Taking 5–10-minute breathers throughout the day can reset focus levels. It can also give you an energy boost so that you don’t become overwhelmed with all that needs to be done. It’s necessary to remember mistakes are part of learning — it’s okay if something isn’t perfect!
By using these strategies, you can focus on success without distractions every morning!
And if you’re looking for a writer to help craft your content, I’m available now — contact me at Jneutz1019@gmail.com.
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Posted Oct 27, 2023
To achieve success in adulthood with ADHD, it is crucial to master a morning routine. Here's how I do it...
