ADHD symptoms can interfere with everyday life, affecting your focus, productivity, emotions, and more. Having a consistent morning routine can help you diminish these symptoms, or at the least, make them more manageable. Starting your day with routines such as journaling, meditation, exercise, and planning can be a game-changer for those with ADHD. If you feel like you have trouble getting going in the morning, here are 7 ADHD morning routine ideas for women.
What Is ADHD?
ADHD stands for attention deficit hyperactive disorder. It’s a common brain/developmental disorder that disrupts a person’s ability to manage their own emotions, thoughts, and actions. While it was once thought of as a disorder that only affected children, we now know that people don’t grow out of ADHD. It’s a lifelong neurodevelopment condition, but your symptoms can change over time. People with ADHD have trouble with self-regulating skills known as executive functioning, which includes skills such as impulse control, focusing, memory, organization, and more. This can create challenges in everyday life from school to work to relationships.
How is ADHD Different in Women vs Men?
ADHD presents in three ways: inattentive, hyperactivity, and impulsivity. Women are generally less likely to be externally hyperactive and impulsive than men. Women are often diagnosed with inattentive ADHD or exhibit internal hyperactivity, which includes overthinking, intrusive thoughts, and negative self-walk. Since women have less externally noticeable symptoms of ADHD, they often go undiagnosed or are misdiagnosed with conditions like anxiety or depression.
14 Signs of ADHD in Women
- Difficulty focusing and being easily distracted
- Forgetting things
- Making careless mistakes
- Procrastinating
- Overthinking
- Intrusive thoughts
- Feeling overwhelmed or out of control
- Low self-esteem and negative self-talk
- Anxiety and depression
- Fatigue or insomnia
- Changing topics mid-conversation or interrupting others
- Restlessness and fidgeting
- Having trouble planning and staying organized
- Becoming easily bored
8 Reasons Morning Routines are So Helpful
- Puts you in the right mind frame to tackle your day
- Helps with time management
- Increases productivity
- Reduces stress
- Helps you feel in control
- Boosts your energy levels
- Combats forgetfulness
- Reduces anxiety and overwhelm
7 ADHD Morning Routine Ideas for Women
1. Sleep with Your Phone Outside Your Room (And Don’t Look at It for 30 Minutes After Waking Up)
This first one starts the night before, but ideally you want to be sleeping with your phone outside of your room. No more scrolling social media before bed or looking at your phone if you wake up in the middle of the night. Both of these habits are a recipe for a terrible sleep, which significantly impacts your day the next day. And don’t look at your phone for 30 minutes after waking up, either. Smartphones are extremely stimulating, and checking your emails, notifications, and social media first thing in the morning can create stress and anxiety and derail your day right off the bat.
2. Practice Journaling
If you’re someone who overthinks and gets overwhelmed easily, journaling is one of the best things you can do in the morning. As soon as you get up, grab your notebook and a pen and just write. Some days you may write down the dreams you had the night before, while others you may jot down your goals for the year ahead, or maybe you have grievances you want to get out of your system. Being able to put your thoughts on paper can help release stress before you start your day. Journaling about the things you’re grateful for is also very beneficial.
3. Start Your Day with Exercise
Exercise is essential for your overall health, and can help manage ADHD symptoms by improving focus, regulating mood, reducing stress, and boosting productivity. Aerobic exercises such as running, brisk walking, cycling or swimming can significantly help in managing symptoms and are a great way to start your day. Strength training, yoga, and Pilates are other workouts to consider implementing into your morning routine.
4. Get Into Meditation
Meditation trains the brain to focus and be present. It’s really beneficial to do in the morning as it helps reduce the day’s stress, boosts emotional regulation, and can help improve sustained attention. Mindfulness also helps with choosing your actions and can benefit your relationships and how you communicate with others. Aim for a 5 minute meditation and work up from there. If sitting still is difficult for you, try a walking meditation and cross off two morning routines at once!
5. Do a Brain Stimulating Activity
Getting your brain working in the morning can help jumpstart the brain, elevating dopamine levels and boosting focus and motivation. While exercise, meditation, and journaling are all excellent brain stimulating activities, you can also try something like creative writing, practicing a new language or instrument, playing chess, or doing brain games.
6. Plan Out Your Day
Some women with ADHD have trouble planning and staying organized. If this is one of your symptoms, take time in the morning to sit down with your planner and organize your day. Make a list of everything you want to get done during the day (you can even give yourself time slots) and check off each task throughout the day as you complete it. This can help you feel more in control and better equipped to tackle your to-do list.
7. Don’t Forget Breakfast
Eating a healthy breakfast in the morning helps boost your focus, concentration, and productivity throughout the day. It also increases your energy levels and enhances your mood. Breakfasts high in protein and healthy fats promote the production of dopamine and norepinephrine, which are often lacking in ADHD brains. Avoid simple carbs and sugar, as they can cause your blood sugar to spike, increasing hyperactive symptoms.
These morning routine ideas are super beneficial for women with ADHD. Try them out and see how they turn your day around!
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