• Skip to main content
  • Skip to primary sidebar
Honestly ADHD
menu icon
go to homepage
  • About
  • Printables
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • About
    • Printables
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Changing Behavior

    The ADHD-Friendly Morning Routine (free printable checklist)

    Published: May 9, 2023 · Modified: Mar 16, 2024 by the Honestly ADHD team · This post may contain affiliate links.

    • Share
    • Tweet
    • Email

    The content on this website is for informational purposes only and is not meant to replace professional or medical advice. See our full disclaimer.

    Creating an effective ADHD morning routine sounds like mixing oil and water. The unpredictable, impulsive energy of ADHD and the structured, predictable nature of a routine are on opposite sides of the spectrum. 

    But trust us, tackling your morning routine can transform your morning from chaos to calm, setting the stage for a successful rest of the day. We're here to share some creative ideas and practical strategies for creating an ADHD-friendly morning routine for both kids and adults.

    We're also providing a free printable and editable ADHD morning routine checklist at the bottom of this post!

    A mom and her son wrapped in a blanket in the morning. this Post
    Jump to:
    • Understanding the Beast: The ADHD Morning
    • Use Visuals
    • The Power of Preparation for Happier Mornings
    • Make an Evening Ritual
    • A Little Rhythm Goes a Long Way
    • More Morning Tips
    • A Morning Routine for Kids
    • A Morning Routine for Adults
    • Free Printable
    Jump to the Free Printable

    Understanding the Beast: The ADHD Morning

    First things first: let's understand what we're up against. Routines often go against our ADHD brains. That's because ADHD impacts our executive functions, which in simpler terms, means our ability to plan and complete tasks.

    It also means that your ADHD child's executive age may be 30% behind their peers.

    That makes nailing morning tasks like dressing, eating, and leaving by the front door on time much more challenging. But fear not, my friends, we have strategies to tackle this!

    Use Visuals

    Visual reminders like a routine checklist a great way to keep things on track. They are especially recommended by occupational therapists for ADHD children.

    A picture of a printable morning routine checklist, with images and morning activities.
    Print out our free morning checklist pdf at the bottom of this article.

    A simple visual schedule like our free printable ADHD morning checklist can provide reminders in a large, easy-to-read format.

    Place it in a page protector and tape it on your bathroom mirror, by your coffee maker, or somewhere you will always see it.

    In addition to the pdf version of this morning checklist, you'll also find the editable Canva link. It will let you customize all the details on Canva and tailor it to your needs.

    Canva has a free plan, but some graphics or fonts may have to be switched out if you don't have a Canva Pro plan.

    A picture of a printable ADHD morning routine, with images and checklist ideas, with the text "editable in Canva" on it.
    Jump to the Free Printable

    The Power of Preparation for Happier Mornings

    On our free printable ADHD morning checklist, we added a spot to "make sure everything is ready to go" before doing the rest of the items on the list.

    For example, I'll place my shoes, purse, keys, bag, etc., right by my door before I do my hair & makeup or morning yoga. This provides peace of mind and prevents that stressful scrambling of "I've lost my keys!!" right when it's time to go.

    Teaching your kids this strategy will create happier, more relaxed mornings.

    Make an Evening Ritual

    One effective way to minimize morning stress is to do as much as you can to prepare for the next day. Pack lunches, lay out clothes, and put any new reminders on a sticky note on your morning checklist.

    The best way to do this is to create an evening "ritual" so you remember every task you have to do.

    An ADHD ritual combines something you enjoy with something you need to do with positivity and purpose. Do the ritual enough times, and it becomes a meaningful habit! (learn more about rituals in our Task Initiation post).

    For example, you could play some of your favorite songs while preparing everything for the next day. While you do it, think about how happy your future self will be to have all important items nicely laid out and ready to go.

    This ritual combines something you enjoy (favorite song) with something you need to do (prepare for tomorrow) with positivity and meaning (happy, proud thoughts).

    We made a free printable evening ritual to help:

    An Evening ritual checklist to make mornings go better.
    Print or edit this evening ritual and the morning checklist at the bottom of this post.

    Just like our printable ADHD Planner, we recommend rewarding yourself after being productive. It can be something small, like an ice cream treat, your favorite beverage (like ADHD-improving matcha-green tea), or an episode of a show you like.

    Get your ADHD kids involved in these rituals, too! It not only gives you both extra time in the morning but also helps them develop good habits. 

    A Little Rhythm Goes a Long Way

    Circadian rhythm, my friends! Have you heard of it? It's not just a fancy term.

    Every creature on earth, including us, has a circadian rhythm - a natural, internal process that regulates our sleep-wake cycle, repeating roughly every 24 hours.1Circadian Rhythms

    To visualize it, think of a music playlist that starts playing as soon as you wake up. This playlist is designed to keep you awake and energized throughout the day and helps you wind down when it's time to sleep.

    Now, imagine that external factors, such as light and darkness, influence this playlist. The song starts playing when the sun rises and slows down when it sets. This is what happens in our bodies.

    When it gets light outside, our brains tell our bodies it's time to wake up and move. As it gets dark, our bodies wind down and prepare for sleep.

    For people with ADHD, understanding and harnessing this rhythm can make a world of difference when creating an effective morning routine. 

    Here's how:

    Wake-up time:

    It's best to wake up at the same time every day to align with your natural circadian rhythm. Regularity is key.

    Even on weekends or days off, try to stick to your schedule. It's the best way to work in harmony with your body's natural clock.

    Bright light:

    Exposure to bright light in the morning helps signal your body that it's time to wake up. This could be as simple as opening your curtains to let in natural light or spending a few minutes outside.

    Avoid screens before bedtime:

    The blue light from screens can confuse your circadian rhythm, tricking your brain into thinking it's still daytime. Try to limit or avoid screen time one to two hours before bed.

    Remember, our bodies thrive on regularity. The more consistent you are, the more your body and ADHD brain will start to cooperate with you rather than feeling like they're working against you.

    More Morning Tips

    • Don't skip breakfast. A nutritious breakfast, particularly one with protein, fuels the brain and can help manage ADHD symptoms.
    • Remember your medication. For those who take ADHD medication, timing is critical. Your healthcare provider will know the best time for you. But generally, taking it first thing can help manage symptoms during the morning rush. Some ADHDers even set their alarm an hour before they need to get up, take their stimulant medication, and go back to sleep until their next alarm.
    • A good night's sleep is half the battle. ADHD or not, everyone benefits from sleep. Aim for 7-9 hours for adults and 9-12 hours for kids depending on their age. Your morning will feel much more approachable if you are well-rested.
    • Make it a team effort. Get your entire family involved in the morning routine. From the oldest son to the youngest, everyone can play a part. Not only does this distribute the load, but it also improves your child's ability to manage their own time, a skill that will benefit them for life.
    • Create a calm environment. A stress-free morning routine starts with a peaceful environment. Take a deep breath, play soothing music, and set a positive tone for the day. This approach can do wonders for your mental health.
    • Celebrate small wins. Celebrate every small task accomplished or good behavior shown during your new morning routine. These positive reinforcements can encourage better habits in your ADHD children.

    A Morning Routine for Kids

    Let's imagine a possible ADHD-friendly morning routine for your child. This is just one example; feel free to mix and match based on your child's personality and preferences. What's most important is consistency.

    6:30 am - Wake-up Time

    The alarm clock goes off. It's a calm, soothing tune, not too jarring. We're not trying to scare the daylights out of anyone here!

    6:35 am - Bright Light and Stretch

    Open the curtains to let in the bright light and do a few simple stretches. This step helps wake up the body and mind and aligns with the body's circadian rhythm, which we discussed before.

    6:40 am - Dress Up

    Time to get dressed. Lay out clothes the night before to make this process quicker and smoother. Pro tip: Let your child choose their outfits the night before. It promotes decision-making and self-reliance!

    6:50 am - ADHD Medication

    If your child is on ADHD medication, this might be a good time to take it, per your healthcare provider's advice. Remember, never change medication schedules without consulting your doctor.

    7:00 am - Nutritious Breakfast

    Sit down for breakfast. Make it fun and healthy. Think smoothies, whole grain toast with avocado, or scrambled eggs and fruits.

    7:20 am - Brush Teeth and Freshen Up

    Consider using a fun toothbrush or a song to make this more engaging.

    7:30 am - Pack School Bag

    Check the to-do list or printable morning list for the day. Ensure homework, signed forms, lunch, and snacks are in the bag.

    7:40 am - Mindful Moment

    Take a deep breath. Do a mini-meditation with our free meditation exercise cards, read a few pages of a favorite book, or talk about what you're looking forward to today. Starting the day calmly and positively can set the tone for the hours ahead.

    7:50 am - Last-minute Check and Out the Door

    Time for the final sweep. Are shoes on? Is the lunch box in the bag? Once everything's done, it's time to head out the front door.

    8:00 am - Depart for School

    And they're off to conquer the day!

    A Morning Routine for Adults

    Just as with the routine for kids, this sample routine can be tailored to fit an adult's lifestyle. Tweak it until it caters to your brain and ADHD symptoms.

    6:00 am - Wake-up Time

    Try to wake up at the same time each day to help regulate your circadian rhythm.

    6:05 am - ADHD Medication

    If you're taking ADHD medication, now might be the right time. Always consult your doctor for the best schedule.

    6:10 am - Bright Light and Hydrate

    Get up and open the blinds to let the bright light in. Sunlight can help signal your brain that it's time to start the day. Drink a glass of water to kick-start your hydration for the day.

    6:15 am - Stretch and Meditate

    Spend a few moments doing gentle stretches to wake up your body, followed by a short meditation to help ground you and start the day on a calm note.

    6:30 am - Review To-Do List

    Sit down with your planner or to-do list. Prioritize your tasks for the day and estimate how much time each will take. A clear plan can help you manage your time and feel more in control of your day.

    6:45 am - Exercise

    A short workout can get your blood pumping and boost your energy levels for the day. This could be a brisk walk around the block, a quick yoga session, or even dancing to your favorite tunes around the house.

    7:15 am - Shower and Dress Up

    After your exercise, take a refreshing shower and get dressed. Even if you're working from home, getting dressed can signal to your brain that it's work hours.

    8:00 am - Breakfast

    Enjoy a nutritious breakfast to fuel your day. That could be an omelet, overnight oats, or a protein smoothie - whatever you enjoy and keeps you feeling satisfied.

    8:30 am - Begin Work

    Whether you're off to your job or working from home, now is the time to dive into your most pressing tasks. If you're still sluggish in the mornings, consider tackling more manageable tasks first and save your more complex tasks for when your energy levels peak.

    Whether you're a parent of ADHD kids or an adult managing your own ADHD, we could all use a little more peace in our morning!

    And it's okay if things aren't perfect the first time. Heck, it's okay if things aren't perfect for the 100th time.

    The most effective ADHD morning routine is the one that works for you. If you find it isn't working, it probably needs to be adjusted.

    And don't forget, be gentle with yourself - some days will be smoother than others, and that's okay!

    Free Printable

    🖨️ Under the purple heading below, click on the image or the title to download your free PDF(s).

    A picture of a printable morning routine checklist, with images and morning activities.
    Save this Page Saved!
    Pin for Later

    *Free printables by Honestly ADHD are for personal, non-commercial use only. See our FAQ page for more details.*

    👇 Click the Image or Title Below to Download

    A picture of a printable morning routine checklist, with images and morning activities.
    ADHD Morning Routine Checklist PDF
    A picture of a printable ADHD morning routine, with images and checklist ideas, with the text "editable in Canva" on it.
    ADHD Morning Routine Editable Canva Link
    An Evening ritual checklist to make mornings go better.
    Evening Ritual PDF
    An ADHD evening checklist to prepare for the mornings, with the text "edit in Canva."
    Evening Ritual Editable Canva Link

    Instructions

    • Download the PDF version to print the morning check-list as-is.
    • Click on the Editble Canva version to customize and edit the ADHD morning checklist, then download and print.
    ⬇️ Snag more Free Printable Resources! - Get More ADHD Printables Here - Easy to Download and Print!
    Did you like this freebie? Find us on Pinterest for more! Follow us @honestlyADHDblog

    If you enjoyed this content, please consider sharing it! We welcome the use of one of these images with visible credit to Honestly ADHD and a direct link to the article. We appreciate your support!

    💛 the Honestly ADHD team

    References:

    • 1
      Circadian Rhythms

    More Changing Behavior

    • A woman overwhelmed by too many tasks with post it notes with things to do written on each note.
      How to Break Tasks Down into Smaller Steps: Free Printable
    • An image of three colorful free printable adhd worksheets.
      Free ADHD Goal-Setting Worksheets: Easily Break Down Tasks
    • Three examples of the free ADHD puzzle printable files and some puzzle pieces.
      Free ADHD Puzzle Map: Piece Together Your Goals
    • Three examples of free ADHD to do lists.
      Free ADHD-friendly To-Do List (3 Printable Templates)
    • Share
    • Tweet
    • Email

    Reader Interactions

    Comments

      We'd love to hear from you Cancel reply

      Your email address will not be published. Required fields are marked *

      Give us your rating to motivate us to keep creating free content!




    1. Kalmy says

      October 15, 2024 at 11:54 am

      Thank you! Making this visual aid and writing the article are so helpful! The fact you made it free and editable in Canva are beyond generous and I am so happy I found it. Thank you thank you!

      Reply
      • Honestly ADHD team says

        November 19, 2024 at 3:24 pm

        Thanks for taking the time to comment, we're so glad you've enjoyed the printables! 🙂

        Reply

    Primary Sidebar

    The honestly ADHD author team in drawing form--Erin, Amy, Gabriel, and Ric.

    Welcome to our ADHD blog 💙

    • Find us on Pinterest

    Meet the team! We're a group of adults who have ADHD and know it from the inside out.

    We've soaked up knowledge through coaching, classes, and real-life experiences, including parenting ADHD kids.

    More about us →

    The tagline for Honestly ADHD -"Real ADHD. Honest Solutions." on a chalkboard with doodles around it.

    Free Resources

    • Two ADHD printable daily planner sheets.
      Free Printable ADHD Daily Planner: Achieve Realistic Goals
    • Three examples of the free ADHD puzzle printable files and some puzzle pieces.
      Free ADHD Puzzle Map: Piece Together Your Goals
    • Three examples of free ADHD to do lists.
      Free ADHD-friendly To-Do List (3 Printable Templates)
    • Three ADHD cleaning checklist printables.
      Free ADHD Cleaning Checklist: How to Clean with ADHD
    See more Free ADHD Printables →

    Trending

    • Several gift ideas and wrapped presents on a yellow background.
      50+ Gifts for ADHD Adults They’ll Actually Love
    • A kid on a sofa with his feet in the air holding a rainbow toy gift.
      Unique Gifts and Toys for Kids with ADHD

    The Latest

    • Free printable calendar for adhd adults large print
      Free Large Print Calendar Pages (Printable & ADHD-Friendly!)
    • three christmas printable checklist designs.
      4 Free Holiday Printables Every ADHD Family Needs

    Latest Web Stories:
    ADHD Planner Story

    Popular Posts

    • A mom and her son wrapped in a blanket in the morning.
      The ADHD-Friendly Morning Routine (free printable checklist)
    • A boy thinking about releasing a slingshot at the camera.
      ADHD Impulsivity: Is It Out of Our Control?
    • A child having a meltdown. plus a printable emotion scale to help manage it.
      Manage ADHD Meltdowns: Free Printable Emotion Scale
    • A person's hands holding a fake brain and vitamins nearby.
      MTHFR and Methylated Vitamins for ADHD: A Superhero Guide
    • Three hyperactive kids of various ages yelling and holding drinks.
      ADHD Executive Age: Changing Your Expectations
    • A woman's hands holding some magnesium pills.
      Does Magnesium Help with ADHD?

    Footer

    ↑ back to top

    Resources

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Updates

    • Find us on Pinterest
    • Guest Posting
    • Web Stories

    About

    • About Us
    • Contact

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2024 Honestly ADHD, all rights reserved.