The ADHD-Friendly Morning Routine: Win the Morning, Win the Day
Many individuals with ADHD struggle with morning routines, often feeling overwhelmed and behind schedule before the day even begins. Traditional advice often falls short, leading to frustration and inconsistent habits. However, by understanding the unique needs of the ADHD brain, it's possible to create a morning routine that promotes focus, clarity, and control. This routine focuses on boosting brain chemistry, instead of draining it.
The Problem with ADHD Mornings
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Hormonal Imbalance: Upon waking, people with ADHD often experience lower cortisol levels (the hormone that promotes wakefulness) and elevated melatonin levels (the hormone that induces sleepiness). This hormonal imbalance contributes to morning brain fog and difficulty getting started.
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Reactive Mode: Grabbing the phone first thing in the morning leads to a reactive state, consumed by messages, notifications, and other people's needs, neglecting personal priorities.
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Dopamine Dysregulation: ADHD brains have less dopamine and it's more disregulated than neurotypical brains. This makes dopamine seeking and other dopamine related issues far more severe for people with ADHD.
The Three 20-Minute Blocks
This ADHD-friendly morning routine consists of three simple 20-minute blocks designed to boost brain chemistry and improve focus throughout the day.
1. Move (20 Minutes)
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Purpose: Increase dopamine and serotonin levels to improve focus, decision-making, and impulse control. Sunlight exposure supercharges the effect.
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Action: Engage in aerobic exercise such as running, biking, or fast walking, immediately after drinking a glass of water. Focus on getting your heart rate up and breathing deeply.
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The Science: Exercise acts as "Popeye's spinach" for the brain, triggering a release of neurotransmitters that enhance cognitive function. Getting sunlight in your eyes helps regulate cortisol and melatonin levels.
2. Reflect (20 Minutes)
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Purpose: Enhance clarity, fight off negative thoughts, and create a clear path forward for the day.
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Action: Take a cold shower to further boost dopamine. Then, listen to music and let your mind wander. Jot down things you're grateful for and ask yourself grounding questions:
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How do I want today to feel?
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What actually matters to me today?
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What would make today feel exciting and meaningful?
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The Benefit: Gratitude practices combat negative thought patterns, and the grounding questions provide direction for the ADHD brain, reducing feelings of overwhelm.
3. Plan (20 Minutes)
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Purpose: Shift from reacting to life to directing it.
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Action: Create specific, measurable goals for the day. Focus on actions you can control, such as making a certain number of calls, rather than on unpredictable outcomes.
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The Strategy: ADHD brains thrive on clear, achievable goals. Breaking down tasks into manageable sprints builds confidence and momentum, making long-term goals more attainable.
The One Thing to Avoid: Your Phone
The single most detrimental thing to do during this morning routine is to use your phone. The ADHD brain is highly susceptible to distractions, and scrolling through social media or emails can trigger a dopamine-seeking loop that derails the entire day. Charge your phone in a separate room to resist temptation.
Staying Consistent: It's About the Process, Not Just the Outcome
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Embrace the Valley of Disappointment: Recognize that progress is not linear and be prepared for your brain to resist during the initial stages. Focus on the process, not just the outcome.
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Aim for 1% Improvement Weekly: Small, incremental progress is more sustainable than striving for drastic changes.
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Focus on Majority Wins: It's okay to have unproductive moments. Aim to win your mornings more often than not. Each positive action reinforces your desired identity.
Strategies for Sticking with It
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Start with One Thing: Begin with the movement window, as it has the most significant impact. Announce your intention to increase accountability.
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Temptation Bundling: Pair a "should do" activity with a "want to do" activity to make it more enjoyable.
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Curated External Triggers: Create a system that makes follow-through automatic, eliminating the need for willpower and discipline. This will be explained in a completely free online event.