Morning Routines and Bedtime Routines for ADHD
Routines are often boring for people with ADHD. The key to finding good routines if you have ADHD is to create routines that contain a variety of activities to nourish you so you don’t get bored easily. Although routines are actually quite difficult to form, they are really beneficial. Routines are great for creating a sense of calm, providing opportunities for organisation and normality, as well as allowing you time for self care. A lot of ADHDers find it difficult to practice self care. In this article, I will be sharing my morning and bedtime routines, as well as some of the things that clients and ADHD friends have permitted me to share with you. I will explain what I and many other neurodivergents struggle with and how I cope with these struggles!
My Morning Routine for ADHD
A lot of us tell ourselves we aren’t “morning people”. Some of are more naturally “morning people” than others and by saying that you aren’t actually makes it harder to get up early as self-talk is incredibly powerful in creating lasting change, as is getting up at the same time every day. So this is my morning…
8:30am - Wake, stretch, fuel! My alarm is not my phone but a traditional alarm clock on the opposite side of my room. It is quiet as I hate being woken up to loud, sudden noise due to my sensitivity to sound. It plays welcoming classical music and while it does so, I stretch and stand. I count down from 10 - neurodivergent brains famously find transitions hard, so this helps me to move from “in bed” mode to “breakfast” mode. I then go have my nutrient-dense breakfast and a cup of decaffeinated coffee with frothy oat barista milk at my table, listening to affirmations whilst I make and then enjoy my breakfast.
8:50am - Personal development! I journal my morning pages (stream of consciousness writing on three pages) for 10-15 minutes, do 5-10 minutes of gentle yoga and physio and then meditate for 5-10 minutes.
9:20am - Getting clean! I then take a quick shower and get dressed for the day. I find showering boring so I usually repeat some of the affirmations I heard whilst having my breakfast or continue my meditation.
9:45am - Fill a glass with water and a slice of lemon and sit down to start my work. I have already planned my day the night before, so I don’t even need to think about it. Work begins!
My Bedtime Routine for ADHD
Routines often get thrown off when we can’t stick to them because of a change in our routine. For example if you aim to go to bed early every night but then get invited to a party! So this is what I am for, but sometimes it is thrown off!
6:30pm - Finish work and have supper and a herbal tea. I first plan the things I am going to do the next day and then mentally shift away from work by closing the blinds and curtains in my living room and bedroom to prepare for nightfall. This helps focus on my gradual move towards bed.
I usually have my main meal in the middle of the day and also prepare a light supper which I have as soon as I finish work, usually whilst watching an episode of a show or listening to an audiobook. I have a herbal tea as a hot drink can help you wind down but caffeine before bed isn’t a great idea for a lot of us!
6:50pm - Screens off, leisure time! I try to stay off social media and scrolling on my phone. I will switch off my computer, and often even my phone, once my show episode is finished and this signals to my brain that it is the end of the working day.
Everyone knows that using screens before bed is a terrible idea! But many of us still watch tv, play computer games or doom scroll through our phones in the evenings. I used to dim the lights too, but recently i got Hive smart lighting which dims the lights for you and even changes colour. Mine go red when it is time to leave my living room and go to bed! This can be helpful as a lot of ADHDers have trouble keeping track of time, particularly when you are doing something you enjoy and my evenings are often spent doing things I enjoy a lot. I enjoy my hours of leisure time before bed by playing Dungeons and Dragons with some friends at the pub, resting on my sofa listening to an audiobook, phoning a friend, reading a book or doing some art.
9pm - Shut down the home! I will go around the house, tidying up, loading the dishwasher, etc. So that the place is really clean and tidy for when I wake up. I thrive in an organised environment and this is because a lot of neurodivergents struggle with seeing a lot of visual input and clutter as it is more for our brains to process so it slows down our thinking and can make us feel overwhelmed.
9:30pm - Get ready for sleep. I put on my PJs, wash my face and clean my teeth and then climb into bed with my book and read for about 15-20 minutes.
10pm - Lights out! My earplugs go in, glasses off and lights go out and I go to sleep. If you struggle to sleep, creating a calming environment in your room is fundamental for good sleep hygiene. So check out my decluttering and sleep posts!
I don’t always stick to this routine and it can be thrown off pretty easily — it’s one of the difficulties of life not being consistent but I always aim to get back to the routine as soon as I can and usually if I am struggling to keep it up, it is usually a sign that something else is going on and it is time to have a coaching session!
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