ADHD and Morning Anger

Woman drying her hairDo you wake up in the morning feeling angry at the world? Does everything, from your alarm clock to the smell of your toothpaste make you mad? It might be a standing joke, that you are ‘like a bear with a sore head’ in the morning, but morning anger can cause so many problems that couples split up because of it.

Some common reasons why people with ADHD experience anger in the morning are:

  1. Having a Sleep Deficit75% of adults with ADHD have problems sleeping. You might not be getting enough sleep or the quality isn’t good, so you don’t feel refreshed in the morning
  2. Experience Anxiety and WorryIf you wake up and feel anxiety or worry, you are more likely to have a black mood. 50% of people with ADHD also have an anxiety disorder, so this could affect you.
  3. Feel StressedLiving with ADHD is stressful and if you wake up feeling stressed, it also affects your mood.
  4. All Work and No PlayWhen you wake up and feel that your whole day is work with nothing to look forward to, that can make you mad. Many people with ADHD don’t feel that they deserve to have fun because they are behind with their responsibilities (housework, taxes, etc.), so their day is all work.

Not everyone who experiences these points feels anger. Some people wake up feeling sad or find it almost impossible to get out of bed.

6 suggestions to help you feel less angry in the morning:

  1. Be a DetectiveAre you angry every morning? Or just week days? If it’s just weekdays, work out if it’s a lack of good quality sleep that is making you angry, or things about your work day. Is anger in the mornings a new thing or have you been this way ever since you were a child? If it’s new, what has changed recently? When you have answers to these questions, decide what changes to your life you can make.
  2. Get MovingGet moving and start your day as quickly as possible. This gets you out of your head and experiencing some early wins. Have a morning checklist to work through, so you don’t have to think while your brain is still waking up. Get up, make you bed, have some breakfast, shower, get dressed, etc.
  3. Leave the House ASAPSome people find that the quicker they leave the house in the morning, the faster their anger evaporates. Even though you like your home, getting a change of scene and making a start on your day helps. Packing your bag the night before helps for a speedy exit.
  4. ExerciseExercising is excellent for your ADHD. It also helps change your mood as it floods your brain with feel good hormones. You can combine 3. and 4. by leaving the house and going to the gym.
  5. Enjoy Your Life MoreWe don’t necessary need to make big changes in our lives to experience big results. Sometimes, all it takes is a perception change and your mood also shifts. The 5 minute journal is a great way to do this. Plus, it’s the perfect journal when you have ADHD, because it only takes 5 minutes!
  6. Wake UpGrumpiness can be connected with ‘sleep inertia’, which is a transitional phase from being asleep to awake. It can last anywhere from 5 to 20 minutes; although some people find it can take up to 4 hours. Experiment with a few things to see what helps you to wake up. Some people find coffee helps, others like to wake up gradually with a Full Spectrum Light Alarm Clock.

What helps  your morning anger?



  1. Keri says:

    I wake up feeling like my head is going to explode with anger. I dont really have reason for being angry. I’m at my wits end. I need help I’ve tried medications and nothing seems to help. My Fiancée and i have been together for five years now and he’s almost ready to call it quits. I feel like I take it out on him. I don’t know what to do. Any more I use to be this happy kind person and now I’m yelling all the time or angry about nothing. Help!!!

    • Hi Keri, sorry to hear about your morning anger problems. There will be reasons why you are feeling angry,its just you not sure what they are yet. Why not try this! Every morning for a week when you wake up, ask yourself ‘why do I feel angry today?’ and write down 10 reason. Some might seem silly, (the cat snored and kept me awake) but write 10 reasons anyway Then after a week you will notice some common themes that you can take practical actions towards.

  2. I’m mad at the world. I’ve been waking up angry lately so much I can’t even say good morning to my 5-year-old daughter. I can’t even be happy when I look at her. I know I love her why does my anger mask that. I hate it. I can’t control it. Makes life harder.

  3. Jane says:

    I wake up in the morning with thoughts running through my head, and many of them make me really mad. Like, for example something my husband did or said that I find unfair. I feel like I have hardly any reason for getting out of bed. Once I do, I often try to feel calm, and do sometimes. I do yoga and meditate often, only much of the time the thoughts do not resolve. I many mornings will pick a fight with my husband its like I cant help it. I feel like it could help to calm myself before I go to bed, because by the time I wake up it is too late.

  4. Jasmin says:

    There’s days I wake up not feeling any love,or I feel like everyone is out to get me I guess I’m angry at myself for not being the girly girl he wants and needs I was raise in the street my mother thru me out when I was 13 so from cooking and dressing girly I never did! I mean for him I’ll try it all but it might be to late for that!

  5. Jasmin says:

    Hey,I don’t know what’s up with me I go to bed fine an wake up angry and want to take it out on my man,its making our relationship fall apart is making us distinct we sleep back to back he do even look at me the same! we been together going on 2 years but knew each other since elementary I love this man with all of me I don’t want to lose him because of my depression or my anger I’ve tried talking to a professional doctor and they are charging me to just heare talk let alone for medication does anyone know anything I can try this is my last result! Please help!

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