ADHD is not a 'trend' - here's the history to prove it

Let's get motivated to finally stick to a routine.
We’ve all been there - wanting to “turn over a new leaf” or make better choices for ourselves, and then trying to create a new schedule or routine to help us meet our goals. But before we know it, we’re shrugging off our new routines and making up excuses for why we should abandon them. This is especially true for adults with ADHD — we’re notorious for struggling to stick to routines.
Believe it or not, many people with ADHD are actually quite skilled at creating routines — it’s the “sticking to it” that becomes a challenge. Because “sticking to it” requires motivation. Which requires dopamine. Which is something neurodiverse brains are in short supply of.
But once we’re able to find the “perfect” routine that works for us - and our ADHD - we can work on conditioning ourselves to become more organized, more productive, and less stressed.
Individuals with ADHD can significantly benefit from routines because they add structure to the day, which can boost productivity and overall well-being.
Morning routines can help ADHDers…
Yes, I know this article is about morning routines, but stay with me. Evening routines are an important first step for creating a successful morning routines because the two are directly connected through our circadian rhythm.
If you’re a human (which I’m assuming you are if you’re reading this), you have a circadian rhythm, which is the physical, behavioral, and psychological changes our bodies experience during a 24 cycle.[1] This is also sometimes referred to as the “sleep-wake” cycle.
When this rhythm is out of sync, it can lead to sleep disturbances, which can fill our mornings and days with exhaustion, anxiety, and the dreaded brain fog.
It should be noted, though, that many ADHDers also struggle with at least one comorbid condition that affects sleep[2], including Delayed Sleep Phase Syndrome - a condition characterized by circadian rhythm dysregulation.
I know self-talk may not seem like it would have an impact on sticking to morning routines, but it does! Our self-talk heavily influences our decision-making, core beliefs, and even our daily habits. When the self-talk is negative or critical, it can be difficult to want to improve ourselves.
A great coping skill? Re-framing.
The American Psychological Association states that reframing can help us relate to our experiences, stressors, and challenges in a healthier way.
For example, reframing our self-talk can turn frustration into self-compassion. It can also help with the development of additional coping skills and positive traits, like resiliency and self-awareness, or interoception. With these skills combined, we’re better equipped to create a morning schedule that we’re likely to stick to.
Inner critic version: "I don’t want to go to bed earlier because I want to spend that time watching my favorite shows."
Re-framed version: Going to bed earlier sometimes isn't fun, but I'm focusing on the positives of my new routine - it makes me feel more rested, focused, and less overwhelmed. I can stick to this routine; and even if it takes a lot of trial and error, I'll keep trying until I get it right. Plus, I have plenty of time earlier in the evenings to watch the new season of Stranger Things, so it’s not that bad!
Besides medication, one of my ADHD management strategies is using various tools like ADHD management apps and to-do lists — in combination with my daily phone reminders. Combining these strategies with prescribed treatment helps me stay on top of freelance assignments, school, and my upcoming mental health internship… all while being in a global pandemic.
The way we view particular challenges — like creating a morning routine — can motivate us in ways we previously thought weren't possible. It's helpful to remember that creating a routine is about starting small and figuring out what works best for you, especially when you are a parent or anyone else with limited time or control over your schedule.
Start by making an evening routine to prepare you for a good night’s sleep and strengthen your circadian rhythm. It’s also important to re-frame your self talk and find tools that work for you. Lastly, don’t forget to check out the Inflow app and blog. Both are excellent resources with a wide variety of articles and exceptional programs on important ADHD-related topics, such as productivity, sleep, burnout, and much more.
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