Morning Routine with ADHD

How to begin your day with a morning routine. 

First, anchor your morning by starting the day with a task that is simple or one with which you have had previous success. 

It could be a single action. Sometimes it's helpful to set a goal that is unrelated to the task, but that action is linked to the beginning of that task. For example, instead of your initial goal being to get out of bed, you might change that to, “I turn off my final alarm before starting my day.”  This way, the single action may seem less overwhelming. Work on increasing consistency throughout the week, initially starting with being successful 2/7 days/week (depending on your baseline for success). 

Pairing a Reward with an Activity

For many people with ADHD, pairing a task with a reward or a pleasant activity makes it easier to start and finish. Consider a pre-established reward you genuinely enjoy, such as coffee after you’re dressed and ready. Example: “I can have my coffee only after I’m dressed and downstairs.” Some people may prefer finishing the entire routine before the reward, while others benefit from neutral activities that make routines feel smoother, like listening to a favorite podcast, music, or an audiobook during certain steps. Identify rewards that truly motivate you, ensure the reinforcement is paired with the desired behavior, and be flexible about when the reward is earned.

Personalizing Your Morning Routine for ADHD

We will now discuss the importance of a personalized morning routine for ADHD. Morning routines are unique for every person.  Your routine should reflect your preferences, needs, and how structure works best for you.  

• Choose a reliable anchor (time, task, or cue) that you can repeat daily.

• Choose one reinforcing reward (or a neutral activity) to pair with your progress.

• Break tasks into smaller steps. 

• Allow flexibility in order or timing, but maintain consistency with the core anchor and reward.

• Track what works.

• Revisit and revise weekly: Adjust the steps or rewards as needed.

With time, this can become a dependable launchpad for a productive day.