How I Made Morning Routines Work as an ADHD Mom

Good morning, mama! If you’re anything like me, mornings can feel like a chaotic blur. Between trying to get yourself and the kids ready, juggling last-minute tasks, and managing that ever-persistent ADHD brain, it can be downright overwhelming.

But here’s the good news: I’ve figured out how to create a morning routine that actually works for me—ADHD brain and all. It’s not about perfection or rigid schedules; it’s about finding what fits your life and makes mornings feel a little less frantic.

Let’s dive into the strategies that turned my mornings from chaos to (mostly) calm.

1. Start the Night Before

Mornings are so much easier when I take a few minutes to prep the night before. I’ll lay out clothes, pack lunches, and make sure backpacks and shoes are ready to go. Even setting the coffee maker can feel like a win.

Quick Tip: Keep a “night-before checklist” by your bed or on the fridge to help you remember what to prep.

2. Keep It Simple

I used to try to cram a million things into my morning routine. Now, I focus on just a few essentials: making the bed, brushing my teeth, and having a quick breakfast. Everything else can wait.

Why It Works: A short, manageable routine reduces overwhelm and makes it easier to stick to.

3. Use Visual Reminders

Out of sight, out of mind, right? That’s why I use visual reminders to keep me on track. I have a simple checklist on the fridge and sticky notes in key places to remind me of important tasks.

Pro Tip: Use a dry-erase board to create a flexible morning routine you can adjust as needed.

4. Set Timers for Key Tasks

Time blindness is no joke, and I used to lose track of time every single morning. Now, I set timers for key tasks, like getting dressed or helping the kids with breakfast. It keeps me on schedule without feeling rushed.

ADHD Hack: Use fun or unique alarm tones to make the timers more engaging.

5. Create a Morning “Landing Zone”

A landing zone is a designated spot for all the essentials you need to grab before heading out the door. Ours includes backpacks, shoes, keys, and a basket for loose items like masks or water bottles.

Why It Works: It prevents the last-minute scramble to find things, saving you precious time and sanity.

6. Build in Buffer Time

One of my biggest breakthroughs was realizing I need extra time for transitions. I aim to start getting out the door 10-15 minutes earlier than I think I need to, which helps avoid the stress of rushing.

Example: If I need to leave by 8:30, I plan to be ready by 8:15, giving myself a buffer for unexpected delays.

7. Celebrate the Small Wins

Some mornings will be smooth, and some will feel like a mess—and that’s okay. Celebrate the small wins, whether it’s getting the kids out the door on time or just remembering to eat breakfast yourself.

Encouragement: Progress, not perfection, is the goal. You’re doing amazing, mama!

Morning routines don’t have to be stressful. By starting the night before, simplifying your tasks, and using ADHD-friendly tools like timers and visual reminders, you can create a routine that works for you. Remember: It’s all about finding what fits your life and rolling with it.

You’ve got this, mama! And hey, if all else fails, there’s always coffee. Lots of coffee.

Looking for more tips to simplify your mornings? Checkout my “ADHD Morning Makeover Challenge” to take the guesswork out of your day. And share your favorite morning hack in the comments—I’d love to hear what works for you!