I Can't Believe This Works (ADHD Morning Routine)

Summary

In this video, the creator shares a transformative ADHD-friendly morning routine that boosted their productivity, clarity, and well-being. By focusing on three 20-minute blocks—movement, reflection, and planning—they explain how their routine hacks ADHD brain chemistry, using exercise, cold showers, and goal-setting. They reveal that morning success is key to a productive day and share personal insights on overcoming distractions, building momentum, and achieving long-term goals. This system is designed to bypass motivation and willpower, offering a simple, effective way to take control of the day and break free from the cycle of procrastination.

Takeaways

• 😀 ADHD mornings often feel chaotic due to low cortisol and high melatonin, leading to brain fog and overwhelming feelings.
• 😀 A well-designed morning routine can significantly boost focus, clarity, and energy, especially for those with ADHD.
• 😀 Movement in the morning (e.g., running, biking, or walking fast) helps stimulate dopamine and serotonin, which improves focus and motivation.
• 😀 Sunlight exposure in the morning helps lower melatonin and raise cortisol, accelerating brain wakefulness and clarity.
• 😀 The first 20 minutes of your morning should focus on physical activity to kickstart brain chemistry and energize you for the day.
• 😀 The second 20 minutes should be dedicated to reflection—journaling, practicing gratitude, and grounding yourself with key questions for clarity.
• 😀 The final 20 minutes should be about planning and goal-setting, breaking tasks down into specific, measurable actions to avoid feeling overwhelmed.
• 😀 ADHD brains thrive on clear, specific, measurable goals rather than vague tasks. This prevents overestimating what can be done in a day.
• 😀 The biggest mistake is using your phone first thing in the morning, as it triggers a dopamine-seeking loop that can derail your day.
• 😀 Consistency is key, but progress is non-linear. Focus on small, sustainable improvements (e.g., 1% progress each week) instead of expecting immediate results.
• 😀 Use external triggers and structured routines to make follow-through almost automatic, eliminating the need for constant willpower or motivation.

Q & A

Why did the speaker stop their original morning routine?

The speaker stopped their morning routine because they believed they no longer needed it. However, over time they began feeling overwhelmed and unfocused, realizing that the routine was actually essential for managing their ADHD symptoms.

How does ADHD affect the brain's chemistry in the morning?

For individuals with ADHD, the brain wakes up with lower cortisol (the hormone that helps with focus and alertness) and higher melatonin (the hormone that makes you feel sleepy). This imbalance contributes to feeling foggy and overwhelmed.

What is the purpose of the first 20-minute block in the morning routine?

The first 20-minute block involves physical movement, like running, biking, or walking fast. This is intended to increase dopamine and serotonin levels, improving focus, clarity, and motivation, while also boosting overall brain chemistry.

Why is movement important for ADHD brains?

Movement triggers a wave of dopamine and serotonin, essential for improving focus and motivation. Without movement, the brain's CEO (the part responsible for focus and decision-making) is ineffective, leading to sluggishness and difficulty in handling tasks.

What is the role of sunlight in the morning routine?

Exposure to sunlight in the morning helps reduce melatonin levels and raises cortisol, which helps the brain wake up faster and be more alert. When combined with physical exercise, this effect is supercharged.

What does the second 20-minute block, 'reflection,' involve?

The second block involves a cold shower, followed by a period of reflection where the speaker listens to music, lets their mind wander, and writes down things they're grateful for. This phase also includes grounding questions to clarify intentions for the day and manage negative thoughts.

What is the importance of gratitude and reflection in the routine?

Gratitude helps combat automatic negative thoughts (ANTs) that are common in ADHD, and reflection brings clarity and focus. This process supports emotional resilience and provides a sense of purpose, crucial for the ADHD brain to stay on track throughout the day.

What does the final 20-minute block, 'planning,' involve?

The final block focuses on planning for the day. This includes setting specific, measurable goals that are ADHD-friendly—breaking down tasks into clear, actionable steps. This planning phase helps reduce overwhelm and sets a clear path for the day.

Why is it important to set specific, measurable goals for ADHD?

ADHD brains struggle with vague tasks, so setting clear and specific goals is crucial. It reduces the unpredictability and helps create momentum. For example, instead of saying 'close three deals,' it’s more effective to say 'make 50 calls.' This clarity helps maintain focus and direction.

What is the one thing the speaker avoids during their morning routine?

The speaker avoids using their phone in the morning. They believe that checking the phone first thing triggers a dopamine-seeking loop that derails their day, especially for those with ADHD.