Morning Routine Card

Why This Works for ADHD Mornings

ADHD brains struggle with starting, time perception, and decision-making under pressure. This routine removes decisions, uses external cues to track time, and frontloads the non-negotiables before transition energy evaporates.

The 5-Step Routine (45 minutes total)

Step 1: Wake & Anchor (5 minutes)

Before anything else, do one of these:

• Drink a large glass of water
• Take a cold shower
• Play a high-energy song and dance for 2 minutes
• Stand in sunlight for 3 minutes

Why: You're waking the nervous system. Pick the same anchor every day.

Step 2: First Non-Negotiable (10 minutes)

Choose one and do only that:

• Eat breakfast
• Take medication (if applicable)
• Get dressed
• Use the toilet and brush teeth

Do the same task in the same order every single day. This removes the "what do I do first?" loop.

"We always eat breakfast first, then get dressed. Those are the two things that happen before anything else."

Step 3: Second Non-Negotiable (10 minutes)

Once Step 2 is complete, do the next item on your fixed order.

Why: Two done tasks build momentum. You've now spent 20 minutes and achieved something visible.

Step 4: Movement or Transition (5 minutes)

• Walk around the block
• Do 10 jumping jacks
• Stretch for 5 minutes
• Shower (if not done in Step 1)

This physically signals to your body that the "getting ready" phase is ending.

"Time for a quick walk. When you get back, we grab the bag and leave."

Step 5: Gather & Go (5 minutes)

Have a launch pad—a specific spot by the door with:

• School bag or work bag
• Phone
• Keys
• Lunch box (prepared the night before)
• Coat

Place items there the night before. On the morning, just grab the bag and leave.

If It's Not Working

They won't get out of bed: Set an alarm across the room. Open curtains immediately. Don't negotiate. The anchor in Step 1 is mandatory.

They keep getting distracted in Steps 2–3: Use a visual timer. Set it for the time block and place it where they can see it. When it goes off, move to the next step—no renegotiation.

"The timer says 10 minutes for breakfast. When it goes off, we move to getting dressed."

They take too long: Cut it further. Bare minimum is: get dressed, eat something, out the door. Everything else (teeth, hair) happens after.

Morning tantrums: These often mean the routine is too rigid or too rushed. Add 10 minutes to your timeline. Let them choose between two specific options (not open-ended choice) at each step.

"Would you rather have toast or cereal?" (not "What do you want for breakfast?")