Best Morning Routine for People with ADHD

Simple 3-Step Formula for the Perfect Morning Routine

Rachel Anne Helms


Photo by bruce mars on Unsplash


Is there a perfect morning routine for people with ADHD?

Yes, there is, and I’m here to tell you what it is.

In this post, we’ll explore the ideal morning routine for people with ADHD.

I’ll also share tips on how to implement it and things to keep in mind to set yourself up for success.

(If you’d like to watch, instead of read, check out this video on Youtube!)

The Challenge of Routine for ADHD

I have ADHD, and if you do too, you know that sticking with routines can be a challenge.

The word “routine” implies consistency, which can be difficult for those of us with ADHD.

This challenge is especially prominent when trying to modify our behavior to align with our goals, rather than what comes naturally to us.

For many of us, setting strict, inflexible expectations for ourselves is a recipe for failure.

Those rigid commitments might work for a short time, but they often become unsustainable in the long term.

To succeed, we need to set ourselves up for success, and this includes having a morning routine that works for us.

The Perfect Morning Routine

So, what makes the perfect morning routine for people with ADHD?

There are three key principles:

  1. Reasonable: The routine must be something you can do consistently for the long term.
  2. Flexible: It should accommodate both busy and relaxed mornings.
  3. No Specific Tasks: Rather than a fixed checklist, it should follow a “choose your adventure” approach.

The Formula



Rachel Anne Helms

ADHD, Autism, & cPTSD. Lifelong learner and sharer of acquired knowledge and wisdom. Join The Neurodivergent Network Community ->