ADHD: 12 Tips to Have an Effective Start of Your Day

Getting the morning started right is essential for everyone, but it’s even more important if you have ADHD. If your morning is disorganized and difficult, you’ll have a difficult time making it through your day. Use the following tips to have an effective start to your day so you can succeed throughout the entire day.

Tip #1 – Start with a Good Night of Sleep

Sleep has to be a priority if you’re going to start your day out right. Lack of sleep will only make your energy levels sag and will make it more difficult to concentrate. Work to go to bed early enough to get 7-8 hours of sleep.

Tip #2 – Try a Loud Alarm if Needed

Some individuals with ADHD find it difficult to wake up in the morning. If you have this problem, consider having a loud alarm on hand. Loud alarm clocks or vibrating alarm clocks may prove helpful.

Tip #3 – Make Decisions the Night Before

Don’t leave yourself with a lot of decisions to make in the morning when you first wake up. Instead, try making any decisions you can the night before. For example, you can pick out your clothes and set them out the night before so you don’t waste time trying to decide in the morning. You can also decide on what to have for breakfast and what to take with you for lunch.

Tip #4 – Set a Schedule for Your Mornings

Having a schedule in the morning can help keep you on track so you do not waste time on things that are not essential. Consider coming up with a schedule that meets your needs and anchor your schedule with specific times. By setting a specific time for each task, you’ll be more likely to get out the door on time.

Tip #5 – Boost Energy with a Nutritious Breakfast

Make sure you eat a nutritious breakfast in the morning to boost your energy for the entire day. Some individuals with ADHD rely on sugary items and coffee to try to keep going. While these items result in a short term boost, you’ll also find that they can cause a crash in energy. Load up on foods that will offer sustained energy, such as healthy fats, complex carbs, and protein.

Tip #6 – Get Some Exercise in the Morning

Getting some exercise in the morning can also help you have an effective start to your day. Many people with ADHD find that early morning exercise gives their overactive mind more clarity.

Tip #7 – Keep Everything Organized

Make sure you have all the items you’ll need in the morning well organized, such as snack foods and lunch foods if you’re taking your lunch with you. This makes it easy to find everything you need. Plastic organizers can ensure that items you will need in the morning are easy to reach and within easy view.

Tip #8 – Double Check Before Leaving the Home

Before you leave for work or school, take the time to double check to ensure that you have everything. The last thing you need is to have to run back home for something that you’ve forgotten. Consider making a list of what you’ll need for the day and then refer to it and double check before heading out the door.

Tip #9 – Avoid Being Pressured for Time

Being pressured for time will only result in mental disorganization and irritability in the morning. Make sure that you plan to get up early enough so that you have plenty of time to accomplish everything you need to do to get the day started.

Tip #10 – Have a To Do List

Take a few moments in the morning or the night before to make your own “to do” list for the day. Make sure you keep the list realistic, ordering the tasks on the list in the order of importance. This can help you visualize what needs to be accomplished for the day so you can take measures to effectively cross off those items.

Tip #11 – Skip the Television

Don’t turn on the television in the morning. It’s often a big distraction that could keep you from taking care of essential tasks that will help you get your day started right. Consider turning on some music instead to get you motivated.

Tip #12 – Take Five Minutes to Be Quiet

It is easy for your mind to feel disorganized in the morning, so consider taking five minutes out of your morning to be quiet. Simply sit and think about your day and what you plan to do or you can quiet your mind by doing some meditation. Just a few moments of quiet can make a huge difference in the rest of your day, helping you have a more productive, effective day.

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Latest update: May 22, 2016
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