How to build an ADHD-proof morning routine

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A brand new Amazon marketing campaign has been launched to spotlight the features its Alexa digital assistant has that may assist individuals who endure from consideration deficit hyperactivity dysfunction (ADHD).

In celebration of Neurodiversity Celebration Week, the expertise firm has collaborated with the ADHD Foundation Neurodiversity Charity and I’m A Celebrity… Get Me Out Of Here! winner, Sam Thompson – who has opened up about dwelling with ADHD in a brand new quick movie – to publish an on-line information.

People who personal the good speaker can ask, “Alexa, I have ADHD, can you help me get organised?”, and can obtain an inventory of instructed options that may assist them, together with reminders, calendar markers, setting focus time and different organisational duties to assist them every day.

Neurodivergent individuals course of, study and behave in another way to the typical “neurotypical” particular person. But in accordance to Dr Tony Lloyd, chief government of the ADHD Foundation Neurodiversity Charity, one in 20 individuals stay with ADHD.

“Support from Alexa in the morning will enable those with ADHD to start their day on a positive note, leaving them with greater energy and focus for the rest of the day so they can go out and let their talent shine,” Lloyd mentioned.

Thompson, additionally a former Made in Chelsea star, added: “My ADHD can make it difficult for me to leave the house as I can get easily distracted and overwhelmed with my thoughts running a million miles an hour.

“Setting up an Alexa routine has been transformative for my mornings, and I think so many others with ADHD would benefit from using this guide.”

But in case you have ADHD, how will you build a greater morning routine that units you up for an awesome day? Health specialists clarify all the things you want to know…

What is ADHD?

According to Dr Seb Thompson, marketing consultant medical psychologist at Cygnet Health Care, ADHD is a neurodevelopmental situation that impacts somebody’s consideration and their ranges of hyperactivity and impulsivity.

“Typically, when someone has ADHD they tend to struggle with their attention span, hyperactivity, and impulsivity, although it is possible to just struggle with symptoms from one specific domain (e.g. just symptoms of inattentiveness).

“ADHD is a neurodevelopmental condition, which means that there needs to be evidence of the presence of these traits before the age of 12. Usually, these traits are present much earlier in childhood, although a typical ADHD assessment would tend not to occur before the age of seven years old.”

Have a visible or written guidelines

For academic psychologist Dr Patricia Britto, establishing a constant, non-negotiable routine is significant because it helps people with ADHD regulate the mind’s circadian rhythm.

“[This can have] a positive ripple effect on their sleep patterns and promotes overall wellbeing. Having a routine also enhances time-management skills, as it provides predictability when engaging in a sequence of activities, such as getting dressed in the morning and being on time,” mentioned Britto.

“A visual or written checklist of tasks to achieve in the morning is highly critical. It is essential to tick off the visual or written checklist as one progresses through a morning routine.”

Charlene McIntosh, lead psychologist at Cygnet Health Care, is in settlement and added: “Task prioritisation is really important. Make a list of tasks for the day and prioritise them based on importance and urgency. Utilise visual cues, such as sticky notes or a whiteboard, to remind yourself of important tasks or appointments.

“You can also break larger tasks into smaller, more manageable steps to avoid feeling overwhelmed and look around your environment to limit distractions.”

Exercise within the morning

Apart from setting a constant time to get up, to assist regulate your physique’s inside clock, McIntosh encourages individuals with ADHD to additionally think about some morning train.

“Engaging in physical activity helps to boost dopamine levels, which can help with focus and mood regulation. Likewise, spending a few minutes practising mindfulness or meditation to calm the mind and improve focus can be of great benefit and set you on the right path for the day ahead,” she mentioned.

“In terms of breakfast, it is important to eat a nutritious breakfast to fuel your body and brain.”

Use a timer or alarm

Individuals with ADHD ought to use a timer or alarm to assist them monitor their capability to stick to a plan and a routine.

“At the end of each morning, individuals with ADHD should reflect and evaluate how well they are sticking to a routine, and do more of what works. Individuals need to reflect, get to know themselves, and stick to what works,” mentioned Britto.

“Equally, individuals with ADHD should identify one aspect of their morning routine that does not work and focus on changing that area.”

Identify what motivates you

For Britto, people with ADHD want to establish what motivates them to observe a routine.

“For example, some may find listening to music helpful in sticking to a task, while others may find it distracting. Finding internal motivation, such as reaching a personal goal or feeling accomplished, is vital,” she mentioned.

“There is no right or wrong answer; however, searching for the most effective motivator is critical, and the likelihood of a successful morning routine will increase.”

Keep issues easy

Another tip from psychotherapist and co-host of the Insight Podcast, Helen Villiers, is to hold issues so simple as attainable.

“To minimise transitions, reduce your choices, which will minimise overwhelm and analysis paralysis, and use punishments, not rewards for not completing a task,” mentioned Villiers.

“The ADHD brain unfortunately responds a lot better to punishment than reward, so telling yourself ‘I can’t have X if I don’t do Y’ will be much more effective than the other way round. This isn’t an opportunity for you to be mean to yourself though.”