My Morning Routine Hacks
Essential Tips for Neurodivergent People to Boost Productivity and Well-being
The past 6 months have been a struggle. Work had become overwhelming, inflation had been kicking my ass, and balancing getting my BA in psychology, home life, time with friends, and other important duties had taken a huge toll on my mental health. It got to the point where I did not have the energy or the motivation to get out of bed.
Starting my day was challenging and for those who are neurodivergent, mornings can often feel like this insurmountable hurdle. However, with some strategies, it’s possible to turn chaotic mornings into a more manageable, and enjoyable part of the day. It takes time and patience.
Over the past month, I have implemented minor changes to help build the habit of starting my morning right. I end up feeling better, feeling more productive, and prepared to handle what life decides to throw at me that day.
The Morning Panic
It was 6:00 am when my alarm went off. The bed felt nice and warm. I was content with staying in the safety of my nest like a baby kangaroo. I imagined getting out of bed feeling like peddling through thick mud uphill. I hit the snooze button too many times to remember and woke up at 8:00 am. I had to be at work at 7:00 am. I scrambled out of bed and rushed through a shower, making coffee, getting dressed, feeding the cats, and packing my laptop. My mind was racing with a thousand thoughts. “What do I wear? Did I remember to pack my lunch? Where did I put my keys?” The morning quickly spiraled, leading to frustration and a sense of defeat before my day had begun. It set the mood for the rest of the day.
Setting the Stage the Night Before
A great way to avoid the morning's chaos is to prepare the night before. It sounds simple and obvious; nevertheless, it’s a habit that makes the morning much smoother. The key is setting a time in advance for this task. I set a daily alarm 30 min before bed to perform this task. This can include laying out your clothes, packing your bag, pre-setting your coffee maker, and making a to-do list for the next day. These small steps significantly reduced my decision fatigue, and my future self thanked me, immensely.
Creating a nighttime routine, eased my mind and even helped me relax into sleep. If my mind is still active, I read a book (right now I’m reading How to Make Good Things Happen), practice my mindfulness, or listen to my Calm app sleep stories to let my brain know that it’s time to wind down, ensuring better sleep and a more refreshed wake-up.
Crafting a Morning Routine that Works for You
The morning routine that I crafted is personal to me and fits my lifestyle. So, what works for me may not work for you. However, for those who are neurodivergent, incorporating structure can be particularly beneficial. Here are some steps I have been incorporating:
1. Waking Up with Gentle Sound and Light: Keyword: Gentle. I use an alarm setting that mimics a sunrise with gentle classical music. The alert starts off at a low volume and progressively gets louder. I also place my phone across the room so that I can get up to shut it off. I did the loud and angry method with sudden alarms (BLLECHHH BLLECHHHH BLLLEECH!), and this causes a panic-driven start, while gradual light or gentle sounds (like a soft nudge of “time to wake up sweetie”) can ease you into wakefulness. So far this has worked splendidly for my mood.
2. Hydrate First: I tend to wake up feeling like a sponge left out in the sun. Next to my phone, I keep a large bottle of water with a pinch of salt for electrolytes to stimulate my brain activity (an idea I got from Andrew Huberman). I drink it as soon as I wake up. Hydration can help kickstart your metabolism and wake up your brain.
3. Physical Activity: After I am out of bed, I incorporate some form of movement. Personally, I use my Calm app and follow along with their “Daily Move” video. It’s quick and helps wake up my body for the day. Later in the morning, I get some real exercise in. However, you can do anything physical whether it’s stretching, yoga, or a quick walk. Physical activity can help reduce ADHD symptoms by increasing dopamine levels in the brain.
4. Mindfulness and journal: This is my favorite part. After my quick physical movement, I take a few minutes to journal. I write down everything on my mind. My experiences the day before, dreams, what I’m planning for the day, things that I’m anticipating, how I am feeling holistically, pretty much a mind dump of everything that I can think of that needs out of my head and onto paper. Afterward, I practice meditation to help center my thoughts and set a positive tone for the day.
5. Consistent Breakfast: Usually after my workout, I opt for a protein-rich and fiber-rich breakfast to sustain my energy levels and improve concentration. It keeps me satisfied, keeps me from thinking about food and having to deal with a grumbly and angry stomach until lunch.
Embracing Technology
Let’s face it, we live in a technology-dependent world. Technology can be a double-edged sword for those who are neurodivergent, but when used with intention, it can be an excellent tool. Some of the apps that I found helpful are time management and task completion apps. One app I use is Todoist. This app is super easy to use, and I can easily jot down tasks, I often use it to manage my overwhelming thoughts. It has been a lifesaver having a place to put all the things I have to do or remember. It keeps it from bogging down my mind with the anxiety of having so much to do. Also, it’s satisfying to check off tasks on my list. I also use Calm for keeping up with my meditation practice and I have used sleep settings on my phone that remind me it’s time to wind down and change everything on my phone to monochrome. One last app that has helped me was the Minimalist app. This app has worked wonders for keeping me from doom scrolling on TikTok and Instagram by kicking me off the app after a set amount of time I program.
Compassion and Flexibility
One thing that I cannot stress enough is that it’s essential to practice self-compassion. Life happens and not every morning will go as planned but remind yourself that it’s okay. Understanding that some days will be more challenging than others is part of the journey. Celebrate the small victories, whether it’s waking up on time, having a nutritious breakfast, or simply managing to get out the door without forgetting anything crucial.
Seeking Support
Lastly, it’s perfectly okay to seek support. Whether it’s from a therapist, a supportive group of friends, or family, having a support system can make a significant difference. My support groups consist of a group of close friends and my wife has provided me with encouragement, shared their strategies, and offered a listening ear when things got tough for me.
Starting your morning can be challenging, but with some preparation, structure, and self-compassion, it’s possible to create a routine that works for you. Remember to embrace the journey, celebrate your small wins, and that each day is a new opportunity to find what works best for you. Happy mornings!
