How to Get Out of Bed When You Have ADHD

sleeping-690429_640Getting 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.

Try it as an experiment, and let me know how you get on!

The ADHD-Friendly Way to Plan Your Summer

summertime-875473_640Summer is usually the most anticipated season; yet, it also seems to be the one that speeds by the fastest.

Our summers as a child seemed endless.  As an adult, time not only does travel faster, but when you have ADHD, it is very easy to get caught up in everyday life. So much so that summer can come and go without you doing anything ‘summery’.

A great way to embrace and celebrate summer is to create a list of all your favourite activities that mean summer to you.

Then pick 5 and schedule them into your calendar.

This way, you are taking control of your time, and designing your life. It doesn’t take much time or effort; plus, you get to enjoy the activities AND create some fun memories.

Your summer activities don’t need to be big in terms of time or money. I love eating breakfast outside in the summer, looking at my flowers and watching Kitty decided if to eat one or not! Since I am eating breakfast anyway, it’s barely any extra effort to step outside, enjoy the sunshine and shake up my usual routine a little.

Grab a piece of paper and pen and start to list all the activities that mean summer to you.
Here are a few examples to inspire you.

  1. Eat an ice-cream at a park
  2. Paddle in the ocean
  3. Go for a bike ride
  4. Fly a kite
  5. Eat breakfast outside
  6. See a movie outside
  7. Read a wonderful novel
  8. Wear flip flops
  9. Go on a road trip
  10. Grow flowers or herbs  in your garden
  11. Watch a summer blockbuster
  12. Have a picnic
  13. Eat strawberries and cream
  14. Go for a swim
  15. Visit a local theme park and go on the scariest ride
  16. Go to a botanical garden
  17. Have a pedicure
  18. Play a game of tennis
  19. Take a photo every day
  20. Do a tourist activity in your home town

 

When you have done your first 5 activities, you can pick another 5 or keep doing the first 5!

There are so many ADHD benefits to enjoying summer: You have fun, get your Vitamin D and your green therapy. Plus, you will have a lot more motivation and mental energy to also get everything done on your to-do list.

 

What is on your summer list?

 

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