Generic morning routines don’t work for ADHD brains. Here’s a practical approach to building a morning routine that survives low-dopamine days, broken streaks, and executive dysfunction.
My name is Andrei, I have ADHD, and I have broken more morning routines than I can count.
I’ve tried the 5 AM club (okay, that was 6 - but still). I’ve tried the “miracle morning” with its six steps. I’ve tried habit stacking, time blocking, and putting my alarm across the room. Each one worked for about a week. Then one bad night, one early meeting, one “just five more minutes” — and the whole thing collapsed. Not gradually. Instantly.
If you have ADHD, you probably know the pattern. The routine isn’t the hard part. Restarting after you break it is.
What has your experience been? Which strategies have helped, and where do you still get stuck?