A Daily Morning Routine for ADHD (Free Printable)

Do you have any kind of morning routine?

When you have ADHD, structure is hard. Trust me, I know. I’d rather wander over to the next and newest fun thing than follow a set of rules.

What I’ve noticed over the past few years is that mornings are crucial for having a good day. If I don’t have a routine and daily schedule in place, I feel like my brain is all over and I can’t figure out what to do with my day.

If you struggle with this too, the following tips will help you create a morning routine and actually stick with it. It’s life-changing! And I’ll have some free printables for you to download, too.

Why do you even need daily routines?

Routines and schedules can go against our ADHD tendencies. And we have problems with executive function, which means that planning and executing tasks can be much harder. It seems like common sense stuff, but that doesn’t apply to our ADHD brains.

A morning routine helps with time management. It’s a great way to help you focus better and can help reduce stress. It helps set the tone for your day and make things go much more smoothly! When I’m more organized, I’m more likely to do those routine tasks like cleaning the house.

Start with a consistent wake-up time

This can be super hard to start, especially if you’re used to going to bed and waking up at totally random hours every day.

But waking up at the same time every day will help you work with your circadian rhythm. This is an internal system that tells you when to wake up, have energy for the day, and wind down when it’s time for bed.

Everyone’s circadian rhythm is different. Some people wake up at 4:00 AM and are in bed by 9:00 PM, and that works for them. But you may function better waking up at 8:00 AM every day while going to bed at midnight. That’s okay!  There is no “best time” that works for everybody.

I suggest sticking with that wake-up time every day, even on weekends. Sleeping in can be fun, but that could interfere with the good routine you have going.

Personally, I go to sleep between 8:30 and 9:00 PM every night, and wake up at 4:30 AM. Does that sound crazy?

I used to work at McDonalds, and would wake up at 3:00 every morning to get to work at 4:00. So my body got used to those early morning wake-up calls. Even more so when I had my daughter Allison!

Use visual cues

I have memory issues. As in, if something is not right in front of me, it doesn’t exist.

This is why I have to write everything down, as a visual reminder of what I need to do that day.

For you, this could look like using sticky notes. Or maybe an app like ToDoist. Or even a chart like my Morning Routine chart. 

The important part is putting your visual aids in a spot that’s easily visible. Maybe by your computer screen or bathroom mirror. When that reminder is in front of you, you’re more likely to do it!

I use visual schedules in the form of my planner. I currently use a Happy Planner, which has a checklist layout built into it. These planner sheets help me stay on track!

Pick your ideal tasks

What do you need in order to function in the mornings? What will make your day run smoother?

An ADHD routine will look different for everybody, and you don’t have to do ALL THE THINGS. Find what works for you.

Here are some sample tasks that you could add to your routine:

• Open the curtains and stretch for 5 minutes
• Read your Bible or other personal development book/podcast
• Exercise
• Eat breakfast
• Take medication
• Shower
• Get dressed for the day
• Hair and skin routine

These are all good habits to have anyway. And having them written down as a visual aid helps remind you to do them every day.

Here’s what my morning routine looks like:

• Pour my coffee (With a coffee maker that has a programmable timer)
• Drink coffee while reading my Bible
• Work out for 30 minutes
• Wake up Allison
• Eat breakfast and take meds
• Take Allison to school then walk for 30 minutes
• Shower and get dressed for the day

This all happens at around the same time every day, with exceptions to the weekend. But knowing ahead of time what to do really helps with the decision-making process!

Make it fun

Honestly, it’s hard for me to do a task if it’s not fun in some way. So I have to find ways to make these tasks more enjoyable.

Here are some things that can help:

• Create a reward- a small treat, a gift, or an episode of a TV show
• Create a morning music playlist
• Find a special audiobook or podcast just for mornings

A sample routine for adults

Remember, this is just an example. Your wake-up time might be different and your personal tasks might be switched around, but this is something you can work from.

6:00 AM- Wake up

Obviously, the first thing on your list! Use an alarm that’s calm and soothing to gently wake you from sleep. I hate loud noises so I have a gentle guitar flow that plays when my alarm goes off.

6:05- Open the curtains and stretch

Getting sunlight, or other bright natural light, can help start up your circadian rhythm. Simple stretches will help wake up your body and prepare it for the day.

6:15- Grab a morning drink and personal reading

I’m a coffee person, so that’s my go-to every morning. Yours might be tea or something different.

I think it’s important to start with some personal development. Maybe it’s reading your Bible, or a devotional, or a motivational podcast. This can help set positive vibes for your day.

6:45 Exercise and/or shower

Exercise boosts your mood and can help you focus more, so it’s something I do every morning as part of my regular routine. Even if it’s just a 15-minute walk. But you can always save that for later in the day, as long as you commit to setting aside time for it.

7:15- Plan your day

If you don’t know what’s going on that day, you’re likely to walk around in circles and not get anything done. Ask me how I know this.

It doesn’t have to be a minute-by-minute schedule. Just a quick glance at any appointments or errands you need to run, to help prepare your mind for what’s to come.

7:30- Eat breakfast and prep lunch

I’m a huge believer in eating breakfast every morning. People who eat breakfast are less likely to overeat later in the day, and they have more steady energy that doesn’t quickly crash. One of my favorite recipes to prep is this Banana Bread Baked Oatmeal!

If you work outside the home, this is also a good time to pack your lunch. Eating food from home can save money, and can help you make healthier choices overall. Nutrition is super important when you have ADHD!

A sample routine for young children

A routine for younger children is going to look MUCH different than for adults and older children. And honestly, I’m not an expert in this. I have ADHD, but my daughter doesn’t seem to. However, having a daily routine does actually help her transition between her daily activities.

I’m not adding exact times to this routine, because that will look different for every kid. But here are some of my daughter’s daily tasks, tailored to the school year:

Wake up

She has a clock that lights up in green when it’s time to get up. I can also set it to play music, but she prefers to have just the light. I do have to go in and get her up at times, but we just prefer it that way.

Eat breakfast

Again, I believe breakfast is super important. Kids tend to focus better when food’s in their belly, and my daughter’s mood seems to improve after she eats. Just like her mom, she gets hangry!

Get dressed and brush teeth

If your kids take showers in the morning, that could be inserted right here too. We usually do that in the evenings.

Gather belongings for school

Just like me, my daughter forgets things a lot. So having a daily checklist of what you all need can be super helpful.

This could include items like:

• Backpack
• Lunch
• Water bottle
• Folders and important papers

Maybe create visual reminders, like a checklist that hangs on their bedroom door. This would be good for older kids, too.

Morning chores

If there’s a specific chore that your kids do every morning, this is where it could go. For example, my daughter’s job every morning is to help empty the dishwasher.

So as you can see, these aren’t long to-do lists. Kids get overwhelmed just like we do, so keeping things short and sweet can help prevent meltdowns.

And your child’s schedule may be different from mine! Create a custom routine that works for you. These can also work for middle school and high school students- you just have to make it more age-appropriate.

Bedtime routines can look similar. Just follow the same guidelines as above.

Set yourself up for success the night before

I always have the BEST intentions for the next day. I’m going to meal prep a breakfast, sweep the floors, and get some work done before school.

But if I don’t plan all of this out the night before, everything crumbles to the ground. That’s why thinking about your to-do list beforehand is so important.

If you plan to pack a lunch for work every day but can’t find the energy to do it in the mornings, do it the night before.

If you want to work out early in the morning, set out your exercise clothes the night before so you don’t have to waste energy digging around for them.

They’re just little things, but they make such a huge difference in the way my day goes. And if you don’t have much time in the mornings, prepping everything the night before is an effective way you up for success.

Final thoughts

A smooth morning makes for a smooth day. My morning routine has changed over the years, but the sense of accomplishment I get is the same. With the right tools, you can do it too!

Try it for a few weeks and see what happens. Notice if you feel more energetic and less stressed. My guess is that you will!

Download the free printable ADHD daily routine checklist

This simple chart can help you prep for a much smoother morning. Follow the link below and print your free download now:

More Resources

Are you looking for a little something extra to help you complete tasks and keep track of things, especially decluttering and cleaning?

My ADHD Declutter Planner may help! It has 26 pages of cleaning and decluttering checklists, including the following and more:

• 30-day declutter challenge
• Daily, weekly, and monthly cleaning and decluttering checklists
• Cleaning checklists for specific rooms (pre-filled and blank)

Need this for your own ADHD planner or binder? Grab this in my shop today and let it transform the way you organize your home!

Leave a comment and tell me: What does your own morning routine look like? What do you need to work on to make mornings go more smoothly?