The role of a consistent routine
Based on research, sticking to consistent routines can greatly benefit our personal development at different stages in life.
Routines play an important role in directing our attention and can help us control our response to stress. For example, a skier may have a pre-run routine that involves breathing exercises and specific stretching movements to prepare their mind and body for their run down the mountain.
Similarly, a musician may have a pre-concert routine that includes warm-up exercises, a specific sequence of vocal tones, and a mental review of their performing pieces.
Having a personal routine can act as a form of self-regulation, allowing us to manage stress levels and maintain focus in the face of distractions.
How is living with ADHD?
In daily life, the experience of ADHD is troublesome, regardless of any socio-cultural differences that may exist. This means that, no matter where you’re from, USA, Italy, or Canada, as an adult, you will struggle the same with impulsivity, disorganization, and forgetfulness (Brod et al., 2012).
These symptoms can make it difficult to follow through with tasks and maintain structure throughout the day. Evidence suggests that ADHD symptoms can mess with people’s functioning, well-being, and health-related quality of life in adulthood.
For example, these difficulties in sustaining focus and paying attention to tasks can reduce the person's ability to complete assignments, work projects or even everyday activities and often leads to missed opportunities, a sense of overwhelm and increased stress.
That's why in ADHD, establishing a routine is extremely important. It is not just a matter of habit, but it also helps to create a sense of structure and predictability in daily life. This is especially beneficial for people who experience impulsive behavior and are easily distracted.
Morning routine idea for improved focus with ADHD
If you're always running late to work, never have a moment to stop, breathe and concentrate on what's really important, you'll end up feeling rushed, anxious, and all over the place. You might feel that things are unpredictable in your life.
So if you're struggling with ADHD symptoms, it's important to know that starting your morning in a certain way can influence the rest of your day and even set the tone for your entire day.
Instead of remaining in that unsure feeling, try to use these steps to bring a little peace to your morning:
1. Wake up 15 minutes earlier than everyone else
Of course, maybe it's the last thing in the world you want to do, but with a small window of time for yourself, you can easily fit in a refreshing shower or even enjoy a cup of your favoritate coffee.
2. Open the shades and windows
As soon as you wake up and get out of the bed, let natural light into the room. Or leave the curtains a bit parted before you go to bed, so that in the morning natural light gets into your room as sun rises. Also, open a window so that fresh air may ventilate the room and refreshen you up.
3. Please don't turn on the TV or computer. Not yet..
Unless your homeworking and stuff. But even then, don't jump off straight away into turning your PC or telly on. Give yourself 10 to 15 mins break to metabolize the morning. Stretch a bit, breathe some fresh air, don't jump directly at your home-desk immediately after you wake up.
Even if you just plan to check the daily news or how's the weather, it's easy to get distracted and lose track of time.
4. Set a clear time to leave the house
If you need to commute to work or you have an early morning appointment to attend , pick a specific time to start going. Take into consideration the possible routes you can take, traffic, the bus schedules, finding a spot to park you car, etc. Remember, good logistics save you time and can spare your morning from a bonus dose of stress.
5. Build in an extra 15 minutes
In case if ups, something goes wrong. Arriving early is not a bad thing if everything goes as planned. But if it doesn't, you will surely need some extra time to fix the problem in hand. Maybe you forget your umbrella or car keys, or spill some coffee on your shirt.
You may start the day on a calm note knowing that if something happens, your backed up with more time. In this way, you can avoid rushing and forgetting if you give yourself some extra time to keep things in check.
However, bear in mind that these steps are not absolutes, the timings may vary, the individual needs and preferences may vary. So when planning a morning routine for improved focus, we need to take into consideration the personal characteristics and the severity of the ADHD symptoms as well.
Make a step forward
Does it feel like this article describes the difficulties you are currently facing? If you find yourself resonating with the challenges and experiences described here, I want to assure you that you are not alone.
As a mental health specialist, I understand that navigating the complexities of your emotional well-being can feel overwhelming at times. But remember, your mental well-being must be a priority, and reaching out for professional guidance can be an empowering choice.
If you feel you can make progress on your own in making a morning routine suited for yourself that is a brave decision! It demonstrates your ability to beat obstacles independently. However, it is important to remember that seeking help and guidance from others can often lead to faster and more efficient progress.
So, if you are interested in designing your own personalized routine together, you can easily schedule a session online. Once we have a clear understanding of your needs, we will collaboratively create a personalized routine that suits your lifestyle and promotes your well-being.
For further questions about how to live with ADHD symptoms, please feel free to contact me through the provided channels.
Article sources:
Landry, D. N. (2010). The role of daily routines in adolescents diagnosed with attention-deficit/hyperactivity disorder. Louisiana State University and Agricultural & Mechanical College.
Jackson, R. (2014). Preperformance routines.
Brod, M., Pohlman, B., Lasser, R. et al. Comparison of the burden of illness for adults with ADHD across seven countries: a qualitative study. Health Qual Life Outcomes 10, 47 (2012).