My ADHD Morning Routine Is Chaos—And That’s Okay

We’ve all seen the advice:

• Wake up at 5 AM

• Meditate

• Journal

• Drink a green smoothie

• Go conquer the world

Sounds great in theory. In practice? If you have ADHD, that list reads more like a dystopian fantasy.

When the Morning Routine Doesn’t Routine

I’ve tried every perfect morning formula out there. Here’s what usually happens:

• I hit snooze three times.

• I get up, try to make coffee, but get distracted by the laundry.

• While folding socks, I see a random notification and suddenly remember I need to pay a bill.

• I open my laptop, start the payment, then remember the coffee—which is now cold.

Suddenly, it’s been an hour, and I’m still barefoot, unfocused, and vaguely spiraling.

The Guilt Hits Fast

I look at my half-finished to-do list and feel like I’ve already failed. All before 9 AM.

But here’s the thing: ADHD brains don’t thrive on rigid, one-size-fits-all schedules. They thrive on flexibility, curiosity, and permission to adapt.

Redefining What a "Good" Morning Looks Like

Some mornings, I meditate. Some mornings, I eat a granola bar while standing in the hallway. Some mornings, I forget what day it is until I check my calendar twice.

And all of those mornings? Still count.

Because the best morning routine isn’t the one that looks good on paper. It’s the one that makes you feel just regulated enough to begin.

Whether that’s:

• Stretching for five seconds

• Drinking lukewarm coffee

• Or remembering breakfast before 2 PM

That’s a win.

Progress, Not Perfection

With ADHD, mornings are rarely smooth. But they can still be yours.

Give yourself room to adjust. To fail. To restart at 11 AM if you need to.

A chaotic morning doesn’t mean a lost day. It just means you’re human.

And possibly wearing mismatched socks. Which, in my opinion, is a power move.