r/ADHD • u/Accomplished_Good468 • 22h ago
How do you guys deal with the first couple of hours of being awake? Questions/Advice
So im trying to build in better management techniques so I start the day right. The problem is it tends to fall apart in the morning- I never know what to do in that first hour I wake up when my brain is more all over the place. I can't exercise because I feel ill/lose concentration (can exercise well later in the day). I don't want to start work as I end up just not being able to focus and going down Internet Rabbit holes. Any tips?
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u/ProfessionalArm8256 21h ago
Look at my phone until noon then get up.
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u/badwolf4president 15h ago
I feel like this is my partner. 😂 he does not get out of bed on the weekends for quite some time. He deserves to rest though, so no judgement. I hope it helps you feel restful too. 💓
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u/patternmatched 21h ago
Rush to get ready for work because I stayed up too late and I'm always just in time for start of the work day. My brain is usually naturally wired first thing in the morning. This means I can be on a meeting (sometimes running it) within 10-15min of waking up.
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u/TheDarkCastle 21h ago
Definitely this afternoon I hit snooze over and over till my last alarm I run around like the Tasmanian devil getting ready to get out the door.
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u/Wdblazer 17h ago
I think that's one of the pro for adhd, we can get up and running straight up...provided there is something we need to do, otherwise it is draining to get out of bed. My ex used to be amazed at me sleeping for 2 3 hours and getting ready for work.
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u/Character_Spirit_424 ADHD-C (Combined type) 18h ago
Lay in bed hitting snooze over and over again trying to "get more sleep" until I can just barely make it work
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u/badwolf4president 15h ago
Heyoo preaching to the choir over here!
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u/badwolf4president 15h ago
Except for the weekend, when I wake up excited to see what the world has to offer and pop out of bed.
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u/Character_Spirit_424 ADHD-C (Combined type) 10h ago
Really? I do the same thing on the weekends but instead of snoozes, I wake up, check the time, "I should probably get up and get the day started soon" let myself lay in bed and then I wake up an hour or so later like dangit!
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u/LinkDude80 22h ago
I like putting on a podcast. Helps drown out my thoughts while I try to remember to make breakfast.
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u/Salt-Reception9293 20h ago
Lemme tell you about the most magical thing ever: microwave rice. If I’ve forgotten/slept in/need IMMEDIATE food for medical reasons, microwave rice. It’s just a pouch you throw in the microwave for a minute and that’s IT! I also hard boil eggs at the start of the week so I can have a protein to grab so I don’t just eat rice (or on some days, mini marshmallows)
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u/Geoffrey_Bungled_Z1p 20h ago
Best part of the day now I know my body, early for work, warm water or tea, take meds, start working , shower an hour later....... by starting the day fresh positive and decisive it keeps negative self talk to a minimum and helps to accumulate positives. Being in recovery from heavy drink and drug use where most mornings sucked, also makes me love the early mornings now, each day is a blessing.
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u/match-ka 8h ago
Way to go getting off all the not so healthy substances!
Do meds help minimize negative self-talk? I am feeling generally more positive and confident in my abilities on meds (I don't know if it is a placebo effect or they just truly work this way). I rarely catch myself running through negative thoughts over and over again when I am on meds.
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u/Geoffrey_Bungled_Z1p 7h ago
Thanks for the good wishes and encouragement!
Track your own trends over time which will help to rule out placebo or positive thinking , keep a journal or diary cards, track the behaviors or experiences you want to change ie negative self talk. Sometimes you need to work with your specialist about the type and dose of medication
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u/Geoffrey_Bungled_Z1p 7h ago
Yes both directly and indirectly. They bring mental attention and focus to task, but also they help me 'grab the day' and the more active and engaged i am, leaning in, the less chance that negative narrative creeps in because the esteem builds and one accumulates positives to feel good by getting shit done. Sometimes negative thoughts will creep in with too much unstructured time (meds helped me recognize and reflect too) but learning the skill of noticing and then letting it go without meaning, acknowledging thoughts happen
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u/Ashitaka1013 18h ago
Music helps me get going, I have an upbeat playlist for the morning. And while I don’t feel like exercising in the morning I have a routine that’s mostly stretching and some light floor exercises that help me loosen up and get going. I always think “I don’t feel good enough to do the whole thing” so I tell myself I’ll just do a few stretches, but once I’ve got my music going and warmed up I usually get through the whole thing.
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u/ServantOfBeing ADHD-PI (Primarily Inattentive) 20h ago
(Preface: Not helpful)
DOOOOOOOM, HELLFIRE, & SADISM.
Then when im fully awake, i turn into a rather cheerful, pleasant chap.
Coffee & food helps. =D
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u/One-Dragonfruit1010 19h ago
Stick to my routine. If I divert from the regular routine, I risk ruining the rest of my day and attitude.
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u/softfeets ADHD-C (Combined type) 19h ago
I try to chug water right before bed because I can turn off an alarm but I can't hold a tinkle forever and then I try to chug water when I get up since it gets your digestive system running and that tends to make you more alert. Bonus if it's Ice cold water
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u/Mp32016 15h ago
i like to think about how not to wast the day then realize around 3 that half the day is already wasted then i’ll go to the gym get home eat and now it’s around 5 and i’ll think about all the things i can no get do now that it’s so late and then i’ll think what can i do with the rest of the day so as to salvage this trainwreck , by 8 i’ll have realized the day is wasted and then i’ll do the exact same thing again tomorrow!
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u/karodeti 15h ago
What I like to do is slow breakfast while scrolling, then a walk to get some fresh air and to chase the tiredness away.
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u/Empty_Fault_5254 21h ago
Physical activity - Make your bed ; Make a coffee ; Get out if it’s cold/hot.
Bathe immediately
This is what I do in days where my work demands my mind a-lot.
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u/or_gan_ic 19h ago
I should probably try taking a shower immediately to be honest. Like I really should act like my life depends on this
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u/PsychologicalCup1672 21h ago
Why not make some breakfast? And if you can't be bothered, make a breakfast smoothie, they're easier.
Take out trash and put in a new bin liner.
Go for a walk, not a jog, but just a brisk walk to wake up a bit. Jog if you wanna though but you said you don't wanna exercise, and if walking is exercise, then you need it.
Take your meds first thing when waking up, avoid any vitamin C/juice 30 mins after meds.
Do some laundry, fold some clothe
Prepare lunches for the day (school/work)
Those are just some suggestions based on what I do, I still get the groggyness when waking though. I feel like there is a brain muscle that needs training to help just get up and do things. Meds hasn't helped me fully with this, except for Vyvanse but that gives me insomnia.
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u/pingveno ADHD-PI (Primarily Inattentive) 17h ago
I do overnight oats for breakfast. I just pop them in the microwave for a minute to bring them close to room temperature in the morning. Meanwhile, I heat up some water for tea or get out cold brew coffee, depending on what season it is.
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u/Salt-Reception9293 20h ago
I try to do breakfast. On certain days of the week (aka long mornings) I do smoothies because it takes me a while to clean up and I hate the sound of the blender so I have to find ear plugs.
Then I sit and do my devotion for the day. After that, I just go a get dressed. But the key is I leave my phone in a TOTALLY different part of the apartment from where I do breakfast and quiet time. Because if I don’t, I scroll. And then I’m late.
But at the same time, I have less trouble getting up because I have an ESA. She’s fed on a schedule so she knows that if I’m not up by 6:30, she needs to come get me by any means necessary. And LEMME TELL YOU, that’s gets annoying.
When I couldn’t have her with me in a previous (temporary) apartment, I got a fish. So I’d still have to get up and feed him. Having to have to take care of something else is easier for me to find reason to get up and off my phone.
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u/chrisrk912 20h ago
I wake up 5-10 minutes before my first meeting and scramble. On the weekend... that is a different story
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u/spontutterances 18h ago
I’ve found starting with fluids and meds helps me before I eat. Don’t like breakfast coz I feel lethargic depending what I have so I have 2L water with Hydralite or creatine and a protein shake and have minimal dosage prescribed meds. Then working for a bit like an hour or more before having a coffee. Seems to be working well for me I’ve been doing it for a while and I include lifting weights sometime after all of that so midday or early arvo.
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u/cutiestnoodle 17h ago edited 17h ago
Umm set an alarm half an hour before I need to actually start getting ready bc I know my ass will get distracted when turning it off and suddenly it’s been 40 minutes and I’m somehow scrolling google suggested articles about shows I know nothing about and oh crap I gotta get ready I only have 20 minutes and I have no idea where my clothes are in the 3 laundry baskets I’ve neglected to put away and my hair is icky so I need to shower
Blah blah blah I zoned out in the shower, or going to the bathroom, those damn articles again, couldn’t find the clothes I’m late
In all reality if you want time management suggestions, I’ve been working on finding out where I get distracted, and finding a way around that. I set alarms. For everything. And I have to do it now bc I know I’ll forget. Set an exercise alarm during an hour you’re usually free, you won’t enjoy it but crap it’s time. I also put on candles in situations that involve focus so I can loosely keep track of how long it’s been depending on how melty it is. Since obviously I’m ass at literally anything about time and time perception.
A lot of “fixes” I’ve learned is just what works for me. It’s not perfect but it helps a bit.
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u/No_Pattern804 17h ago
Poorly
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u/Fantastic-Cable-3320 17h ago
Sit on the couch and watch TV, sip coffee and have breakfast. Sometimes for a couple of hours (not the breakfast). But that's a habit that I would not recommend to younger people with more responsibilities. When I had to get up and work, I reluctantly got up and went to work (although never before 9). But I always found my way into independent study or work from home, decades before it was cool. I managed to align my life to accommodate my ADHD long before I even had a diagnosis (which was not until my 40s).
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u/deCantilupe 17h ago
I’m trying to get used to using the 1.5 hours between when my fiance leaves for work and when I need to leave to take care of some household chores and cleaning. That way I don’t have to worry about it when I get home in the evening and don’t want to deal with it. It never occurred to me until my coworker talked about her pre-work habits recently and it sounds perfect. Now I just need to work on getting out of bed earlier after waking up to actually do that.
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u/Cultural_Iron2372 17h ago
I make very very very simple todo lists the night before while my brain is spinning and working great before bed (😫). Literal one or two word “payment email” “call delete” “bread fridge” and then can feel a sense of basic guidance of what to do and some type of safety net the next day when I inevitably lost track/wake up a totally different person unplugged from my memory. Even if I end up off track and putting off the list items until later in the day, I have some type of anchor to reality.
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u/WitchWednesdays 17h ago
Here to get tips. Getting out of bed in the morning is the hardest. I have an alarm across the room from my bed to annoy me until I wake up. I still will get up, snooze it for 30 minutes, and go back to bed.
Once awake, I dread the day and turn off my mind by listening to something as I get dressed, but I loose track of time and can easily be 1.5 hours late for work. ( my work doesn’t care, but that means I have to stay late though)
I’m not allowing myself to listen to anything until I get ready to walk out the door. Putting in the headphone is my reward.
I also got a kick in the pants to get my shit together because my boss just told us about her cancer diagnosis. She’ll be looking to me to rise to the occasion and I don’t want to disappoint her. I have two months to kick some bad habits and prove to her everything will be fine before she leaves for treatment. Last thing I want her to do is worry that things are falling apart because I can’t handle it.
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u/morgzen 17h ago
I have different levels depending on my mood/sleep/how gross I feel and I find I have the most motivation first thing in the morning so here is my morning routine from lowest effort to highest effort
Level 1: wake up - turn on light - go to bathroom/brush teeth - back in bed
Level 2: wake up - turn on light - go to bathroom/brush teeth - shower - skin/hair care - back in bed
Level 3: wake up - turn on light - go to bathroom/brush teeth - shower - skin/hair care - 15 to 30 minute walk - back in bed
Level 4: wake up - turn on light- go to bathroom/brush teeth - shower - skin/hair care - 15 to 30 minute walk - light chores (laundry, watering plants, etc) - start workday
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u/IndividualOk8644 17h ago
This will get buried, but maybe it'll help just one person. At one point in time I simply didn't. I woke up and didn't want to deal with the day, deal with myself or my responsibilities. Own your life. I'd stay in bed and doom scroll for too many hours. Eventually the guilt got me. The want for more in my life and to do better for my partner won out.
Suggesrion: Wake up, giving yourself time to have your routine with no rush. Rushing makes (my) anxiety worse and also leads to me losing or forgetting things (keys, lunch. Etc.) ADHD management thrives on routine.
What I do to set myself up for success:
1. Don't touch phone for at least an hour.
2. Drink a large glass of cold water.
3. Brush teeth, wash face. Take meds.
4. Start my coffee/or tea!! Teas grown on me, and some having calming effects.
4. Scurry away from dogs to meditate/stretch for 10 to 15 min.
5. Journal, for 10 to 15 minutes. List out goals for the day. Do some brain activity, sudoku, or a cross word.
6. Now awake enough, make a protein filled breakfast, wash dishes.
7. Take out dogs for an hour walk for fresh air/play fetch in the back.
7. Come make bed once inside qnd bed is aired out.
- Shower and head to work? Or 9. Try to enjoy day off.
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u/peabrainsaurus 17h ago
i roll around in bed for an hour on my phone when i can afford it 😔 on days i have to be somewhere early in the morning... i fight for my life...
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u/gayn0chaser 16h ago
Enjoy being slow and a cup of coffee. Check my phone. Say hi to my dogs. Planning what I want to do next for the day.
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u/lillalill ADHD 16h ago
Everyone’s brain works differently. I’ve never been a morning person no matter what routines or habits I’ve stuck to. My mind always needs some time to kick into the right gears. Why force it?
I usually take my Adderall right when I wake up, stay in bed for another 15-30 min, then I take a shower and slowly get ready for the day + have coffee with my boyfriend for 15-30 min. Tbh I typically don’t start working or doing anything productive before 10:30, regardless of when I wake up. (But once I do start I am very productive!)
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u/Artistic_District_43 10h ago
I'm the same! Work from home and not required to follow any kind of schedule, so can really start work at any time (and capable of accomplishing absolutely nothing early in the morning anyway, as my brain won't cooperate), but I still feel super guilty about my unusual schedule, as my colleagues are all already at their desks from 7:30am, sometimes even earlier! Once awake I power through on hyper-focus, rarely stop before 6pm (my colleagues switch off at 3pm AND take breaks) so I'm actually working more than anyone, but somehow it seems like I'm the one being lazy because I start late, never accept meetings before 10am, and take mornings for myself to slowly ease in with exercise, meditation, and a sizeable chunk of "absent time" when I really don't know what's happened between now and the last time I looked at the clock but somehow it's been an hour or more ... Anyway, I'm glad to see there are others like me who resist the dominant early morning culture and have learned to feel fine about it, which I'm still working on for myself
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u/Calgary_Calico 11h ago
The first hour of my day is spent in bed on my phone, then I make coffee and give the cats their wet food.
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u/YuukiMotoko 10h ago
Ill wake up at 5:30am and get out of bed and get dressed, pound some grotesque levels of coffee till I feel normal, and then head to work where I’ll spend the next hour or so slacking off drinking more coffee. By 8am I am kinda okish enough to actually start working. Thankfully it’s a municipal job so the expectations of me aren’t too great.
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u/match-ka 8h ago
I was just diagnosed and prescribed stimulants. My mornings are a disaster still (only first week on meds). Honestly if I take my meds first thing in the morning I start moving and being active shortly (once they kick in), and I don't even need coffee. I would usually go procrastinate in the bathroom. I may just sit on a toilet and soak in first minutes of the day before everyone needs to go to school, daycare, work. After a few minutes to myself + a glass or two of cold water my brain starts working. A shower helps too if you can afford the luxury of getting in a shower in the morning (my kids wake up first so I have to hang out with them before I get a chance to take a shower)
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