Getting out of bed in the morning is an essential part of life. Many people do it without ever giving it much thought. It is just something they do, like breathing. However, people with ADHD give the topic lots of thought! This is because it doesn’t always come easily to them and can cause considerable problems in their life for example, late getting to work, tension in relationships and feeling down on themselves.
Here are the 3 main reasons why ADHDers have problems getting out of bed in the morning
Can’t Wake Up
Being able to wake up in the morning at a given time can be a big issue for you if you are living with ADHD. ADHD affects your sleep, which is why so many people with ADHD are chronically sleep deprived. When you have a sleep deficit your body will do whatever it can to catch up on sleep and one way to do that is to press snooze again and again.
Pressing snooze might feel like a treat or a necessity, but snoozing confuses your brain and leaves you feeling tired and fuzzy for the rest of morning.
Procrastinate Getting Out of Bed
You might be wide awake, but having the motivation to actually get out of bed and start the day is another matter. Even if you have a logical reason to get out of bed, perhaps needing to be at work in an hour, you still seem to procrastinate getting up. It can eat away at your self-esteem and the trust in yourself.
Underlying Health Problem
Some health problems can make getting out of bed hard, such a depression. If this applies to you, book an appointment with your doctor today and start addressing your health problem directly.
Whether you are a snoozer or a procrastinator, there are lots of sleep strategies to help with these issues. We cover them in detail in the Sleep Solutions course. However, sometimes you need a quick technique that will work right now, while you are implementing more complex or long term solutions. This is where alarm clock training comes in!
Alarm Clock Training
Alarm clock training conditions your mind and body get to get out of bed when your alarm rings.
Here is how it works:
1) Pick a time during the day when you feel awake, for example at noon.
2) Carry out your normal bedtime routine, such as brushing your teeth, put your pj’s on etc.
3) Set your alarm clock 5 minutes from now.
4) Place the alarm across the room from your bed so you physically have to get out of bed to switch it off.
5) Climb into bed and stay there until the alarm rings.
6) When it does, leap out of bed and do an exaggerated happy jump (even if you feel silly doing it). It won’t be too hard to get out of bed quickly because you will be awake.
7) Switch the alarm off.
8) Reset the alarm for another 5 minutes and climb back into bed.
9) When your alarm rings, leap out of bed, do a happy jump and turn it off again.
10) Repeat for a total of 5 times.
11) Then repeat the whole exercise again for a total of 7 days.
I know this might sound like a lot of effort! However, we want to train your brain to hear the alarm develop a Pavlovian-like response. Alarm = leap out of bed. It will help snoozers to break their snooze button habit and procrastinators to turn off their back and forward mental reasoning.