Making Mornings Manageable: 10+ Strategies for Children (or Adults) with ADHD or Sensory Processing Difficulties

Mornings can feel like a whirlwind, especially for children with ADHD. The key is to transform chaotic starts into calm, structured, and enjoyable beginnings. Here’s how you can do it, complete with explanations for why each strategy works and additional tips to get you started on the right foot.

1. Establish a Consistent Morning Routine
Creating a structured and predictable morning routine is essential. Children with ADHD thrive on consistency. Visual schedules can map out each step of the morning process, from getting dressed to eating breakfast and preparing for school. This helps the child know what to expect and reduces anxiety because they can visually track their progress.

2. Prepare the Night Before
To minimize morning chaos, preparing as much as possible the night before is crucial. Lay out clothes, pack school bags, and even prepare breakfast items in advance. My daughter had to get dressed for school the night before and sleep with her hair in braids. This reduces the number of decisions and tasks that need to be handled in the morning, making it easier for the child to focus on getting ready without feeling overwhelmed.

3. Gentle Wake-Up Strategies
Waking up can be particularly difficult for children with ADHD. Here are a few strategies to ease them into the day:
********Take ADHD Medication/Caffeine: Have your child take their ADHD medication while still in bed with a full glass of milk, a protein drink, or a meal replacement drink (like Pediasure or Ensure). Giving some time for the medication to kick in before starting the morning routine can help them begin their day with better focus and mood. If your child is not on ADHD medication but does drink caffeine, they could drink green tea or similar.**********
Music: Allow your child to listen to their favorite music while lying in bed for a few minutes. You could start with some calm slow songs and progress to songs with a faster beat. Music can create a positive start, helping to transition from sleep to wakefulness gradually.
Glass of Water: Encourage your child to drink a glass of water while still in bed and wait for a few minutes. This helps jumpstart their metabolism, rehydrates their body and brain after a night's sleep, and gently wakes them up.
Energizing Binaural Beats or Metronome: Use energizing rhythms from binaural beats (beta is best) or a metronome set to 60 beats per minute to help activate their brain and provide a stimulating auditory signal to start the day.

Use Alexa to help your kids- or yourself wind down for sleep and get the day started.
Devices like smart speakers and smartphones can be programmed to automate and support bedtime and wake-up routines, making the process smoother and more predictable, and setting caregivers up for success as well.
Setting Up a Bedtime Routine with Technology
Creating a calming and consistent bedtime routine is essential for promoting better sleep. Technology can help by providing reminders and playing soothing music or sounds that signal to the brain that it's time to wind down.
Example Setup:
• Smart Speaker (Alexa): "Alexa, set a reminder for every night at 8 pm to play Marconi Union's Weightless (1-hour version)." Marconi Union's "Weightless" is often touted as one of the most relaxing pieces of music ever composed. Its slow tempo and soothing tones can help reduce anxiety and prepare the body for sleep.
Setting Up a Wake-Up Routine with Technology
Waking up to a consistent and energizing routine can improve mood and readiness for the day. Using technology to play specific music or sounds can help create a positive and motivating start to the day.
Example Setup:
• Smart Speaker (Alexa): "Alexa, set a reminder for every morning at 6 am to play my wake-up playlist." A good wake-up playlist can include music at 60 beats per minute or music that starts low, slow, and soft, progressively getting more energetic. This gradual increase in tempo and energy can help gently wake the body and mind. Begin with calming, gentle tracks to ease the transition from sleep to wakefulness. Songs with a slower tempo and soothing melodies work well such as "Clair de Lune" by Debussy. Gradually include songs with slightly faster tempos and more dynamic arrangements to slowly energize the listener such as "Here Comes the Sun" by The Beatles. Conclude the playlist with high-energy, motivating tracks that can boost alertness and readiness for the day such as "Happy" by Pharrell Williams. I like to include “I Can Do Hard Things” by Narwhals and Waterfalls and “Alphabet Affirmations” From Gracie’s Corner as well for the bonus effects that listening to these type of affirmations have for behavior and self-esteem

4. Overcoming Sleep Momentum
Sleep momentum is the grogginess and reluctance to get out of bed that many children experience. Overcoming this can be challenging, but it's crucial for a smoother morning:
Gradual Wake-Up: Use a gradual wakeup approach with a gentle alarm that increases in volume.
Natural Light: Open the curtains to let natural light in, signaling to the brain that it's time to wake up. If it is too dark outside, consider a SAD lamp. There are also alarms that gradually light up that can be helpful. I have a SAD light alarm that is especially helpful for me during the winter months here in Indiana.
Morning Stretch: Encourage a few minutes of light stretching in bed to get the blood flowing and shake off sleepiness.

5. Incorporate Physical Activity
Starting the day with physical activity can stimulate the brain and improve focus. Consider a quick dance party or 2 minutes of cardio. Physical activity can boost energy, improve mood, and help the child transition into the day with a positive attitude.

6. Positive Reinforcement
Praise your child for completing morning routines promptly and without issues. Positive reinforcement encourages consistency and makes the morning routine more enjoyable. Incorporate playfulness and connection wherever you can.

7. Allow Extra Time
Giving your child a bit more time in the morning can help avoid rushing, reducing stress and irritability. By allowing extra time, you create a buffer that accommodates their need for a more gradual transition from sleep to wakefulness.

8. Stay Calm and Supportive
It's important to keep your own emotions in check and respond calmly to your child's morning outbursts. Acknowledge their feelings, offer reassurance, and provide support as needed. Your calm demeanor can help them feel more secure and less anxious.

9. Strategies for Task Initiation Difficulties
Initiation is the ability to start tasks. Here are some practical approaches to improve initiation:
Break Tasks into Smaller Steps: This can help ease feelings of overwhelm and make it easier to start the task by providing clear, manageable chunks.
Create a Structured Schedule or To-Do List: Provides a clear action plan and helps reduce anxiety by offering a visual guide to what needs to be done.
Set Specific Goals and Deadlines: Offers a sense of purpose and motivation to initiate tasks.
Build a Routine and Establish Consistent Habits: Trains the brain to automatically start tasks without overthinking, creating muscle memory for daily activities.
Practice Self-Care Techniques: Relaxation exercises, deep breathing, and mindfulness can help reduce anxiety caused by perfectionism, allowing for smoother initiation of tasks.
Reduce Response Cost: Minimize the effort, time, or resources required to complete a task. Simplifying steps can make it easier for the child to begin.
Behavioral Momentum: Build momentum toward the desired behavior by starting with tasks or demands that are easier and preferred by the child. This can help create a sense of accomplishment that propels them into more challenging tasks.

10. Managing Sleep Latency
Sleep latency, or the time it takes to fall asleep, can be a challenge. Here are some strategies to help improve sleep:
Consistent Bedtime Routine: Maintain a fixed bedtime routine with calming pre-bedtime activities like reading or listening to calming music. This signals to the brain that it's time to wind down.
Limit Screen Time: Reduce exposure to screens at least an hour before bedtime to avoid disrupting sleep patterns.
Comfortable Sleep Environment: Create a quiet, dark, and cool sleeping environment, which is conducive to better sleep quality.
Mindfulness Exercises: Practice mindfulness or relaxation techniques before bed to calm the mind.
Weighted Blanket: Consider using a weighted blanket for its calming effect, helping the child feel secure.
Heavy Work Activities: Heavy work/proprioceptive input activities such as carrying heavy things or crashing into soft surfaces can help get your child’s brain and body relaxed for sleep.
Warm Bath: A warm bath before bed can help relax muscles and promote sleepiness.
Sleep Journaling: Keep a sleep journal to track patterns and identify triggers for sleep difficulties. This can help in adjusting routines and finding what works best for your child.

By implementing these strategies, you can help create a structured and supportive environment that can make mornings smoother and more manageable for children with ADHD. Remember, patience and consistency are key. With the right approach, mornings can become a time of success rather than stress.

About Devina: Devina is an autistic occupational therapist with over 17 years of experience working with children, specializing in behavioral regulation and neurodivergence. As both a clinician and a parent, she combines professional expertise with personal experience raising neurodivergent children who previously struggled with behavioral disorders. This unique perspective allows her to bridge the gap between science and real-world application, offering compassionate, evidence-based strategies that empower children to thrive.

Her book, From Surviving to Thriving: The Art and Science of Guiding Children to Develop Behavioral Regulation, provides actionable insights for parents, educators, and professionals looking to support children in building essential self-regulation skills. Available in multiple formats you can find it on Amazon. 

Devina also shares her knowledge through expert-led webinars, where she delivers practical guidance tailored to the needs of caregivers and professionals. Stop by her store to explore her latest resources, workshops, and training sessions designed to help children succeed in their behavioral development journey!