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Mornings suck in my house. From what I can tell, most ADHD adults hate mornings just as much as I do.
Every morning something trips me up on the way out the door.
Sometimes we are missing a shoe. Other times, I find myself running back into the house for items I forgot on the way out.
I feel frustrated and struggle to maintain my composure 100% of the time.
If any of this sounds familiar to you, read on.
A successful morning routine doesn’t just happen by itself, it is intentionally created.
6 reasons why adhd adults hate mornings
A while back I wrote a post about success at work. In that post I included a picture of my list of morning activities. Here is the photo.
What I found was that even on a good day I needed over two hours to get myself and my child out of the house.
ADHD + time blindness = a whole situation.
Solution: Sit down and make a list of everything that has to happen for you to get out the door. Start with the moment you wake up, end with walking into work.
Estimate how much time you need to do each and every item on that list.
We all have a few things (or people) that always seem to slow us down in the morning. But have you ever taken the time to think about where things start to get out of control?
In my house, it often starts with me asking my child to do something 8 times and not getting any response. Which leads to me overreacting and well..screaming.
If you take medications for ADHD, you’ve probably noticed that parenting is very difficult when you don’t have your medications. There is no shame in admitting this.
Even if you don’t take medications, you have to find ways to deal with the emotional overload that is part and parcel of ADHD life.
Solution: Take note of when things start to go off the rails in the morning. Does it happen when you are feeling ignored? Or are you triggered by other people?
If you observe your own habits for a few days you will start to see a pattern.
And if you need to, TAKE YOUR MEDICATIONS.
Lack of night time routines
Again, this is not a new piece of advice.
I believe in doing as much as I can to make my life easier in the morning. I am not a morning person. In fact I want to do as little thinking as possible before 10 a.m.
I’ve created a habit of prepping each evening for the next morning by preparing the coffee pot, picking out my clothing, and packing my son’s backpack.
Solution: Come up with a nightly task list for yourself to make the mornings easier. If you have lunches to prepare do those the night before. If you need to pull something out of the freezer for dinner, do that too.
In order to get your butt out of bed, you need some kind of incentive above and beyond the burning desire to be on time.
ADHD is sometimes referred to as a, “reward deficit.” As in, we don’t feel rewarded like other people do just by doing the right thing.
You and I need a really tangible reward. Like a croissant and coffee and Concerta. Preferably all at the same time. Or is that just me?
My solution: Find your bigger why.
My friend Jaclyn once said to me during the podcast, “without a bigger WHY, nothing is going to get done.” Her point was toward home management, but it holds true in almost all things in ADHD.
If you getting out of bed gets you the gym and prevents you from developing diabetes, that is a HUGE why.
If getting out of bed means you will not get fired, that is also a HUGE why.
Look at the big picture and try to find your WHY.
Lack of morning Routines
Think about what you are responsible for each morning.
Parenting, personal hygiene, planning ahead, gathering supplies, getting out the door on time…the list goes on.
If I don’t have a solid routine in place, I won’t remember to brush my own teeth let alone my child’s.
See my post on Mastering your Habits to learn more about the research and discussion I’ve had with my community around habit formation.
My solution: Create a simple morning routine that you can stick to. Stack new habits onto already existing ones a little bit at a time. Tiny actions repeated over time make a huge difference in the quality of your life.
ADHD adults hate mornings, it is what it is. But we can make the early hours of the day easier on ourselves by implementing a few simple tweaks.
Put your thoughts on morning grouchies below!