How to Wake Up When You Have ADHD
Waking up at a particular time can be very difficult when you have ADHD and it can cause huge problems, such as being late for work, flights, interviews or lectures.
If you have difficulty waking up, don’t just see it as a morning problem; instead, look your sleep habits as a whole. Everything is connected and if you can’t wake up, it could be because:
– You couldn’t make yourself go to bed
– you had problems falling asleep
– the quality of sleep was poor
However, while you are addressing those issues, you still need to wake up in the morning!.
Here are 7 suggestions to help:
1) Have More Than 1 Alarm Clock.
3 seems to be the magic number. Place 1 by the side of your bed and the others in your room but a walk away from the bed, so you have to get up to switch them off.
2) Don’t Press Snooze!
Pressing snooze just delays the inevitable, and those extra 7 minutes won’t help you feel less tired.
3) Getting Up to Take ADHD Meds
If you take ADHD medication, consider setting one of your alarm clocks 30 minutes to 60 minutes earlier than the time you need to get up. When this alarm clock goes off, take your ADHD medication, then go back to sleep. When the next alarm goes off, your medication is already in your system and it will be easier to wake up.
4) Wake Up and Smell…
Have you heard of the bacon alarm clock where the smell of bacon wakes you up? You might not have been one of the peeps to get the limited edition device for your phone, but waking up to a tempting smell is a great idea to get you moving in the morning.
– Set a coffee maker on a timer and co-ordinate it with your wake up time. Then Voila! You wake up to the smell of freshly brewed coffee.
– Cook your breakfast in a slow cooker overnight. This might sound weird, but I tested this recipe out and it was awesome!
5) Have Something to Motivate You in The Morning.
Dr. Russell Barkley says ADHD is less about attention and more about motivation. What motivates you to get out of bed?
– Your dog?
– Getting something checked off your do to list?
– Eating a favorite breakfast food, or your first cup of coffee?
The trick is to pick something that really motivates you and not something that you would like ‘in theory’ or feel you are supposed to want.
The thing that motivates me first thing in the morning is to answer emails. This isn’t necessarily the healthiest thing to do, but it does motivate me. I check my email on my iphone while still lying down in bed. If an email has come in overnight, there is no way I can snooze, I have to get up and answer it.
One of my clients was really struggling to get up to get to work on time. After several conversations, we made the connection between him arriving on time and getting a promotion he really wanted. He has been on time and even early ever since then.
It’s very hard to stay asleep when there is upbeat music playing. Pandora has made waking up to music very easy. Thanks to the alarm clock feature on the app. Check it out here:
7) Have a Morning Routine.
A morning routine sets the day up for success. In his book, ‘The Miracle Morning’ by Hal Elrod, explains his formula for a successful morning routine and people love it! It’s so compelling that you will be bounding out of bed earlier than you ever thought possible.
8) Get a Novel Alarm Clock.
There are 3 great alarm clocks to help you wake up:
Clocky Is an alarm clock on wheels and makes snoozing a thing of the past. If you don’t get up when the alarm goes off, Clocky jumps off your nightstand and hides, all the while making a sound like, (and I quote) “deranged R2D2 hitting a bell”.
The Sonic Bomb Clock is the answer for everyone who sleeps through their alarm clock. It has an adjustable alarm that you can set to go off so it’s louder than a jackhammer. However, if that wasn’t enough, it comes with a bed shaker! You pop a harmless looking device under your mattress and when it’s time to wake the alarm sounds and your whole bed shakes until you are wide awake and UP!
A Full Spectrum Light Alarm Clock
A Full Spectrum Light Alarm Clock has a light that gets brighter and brighter rather like the sun rising, so that you wake up gradually. This is particularly good for people who are grumpy when they are woken up abruptly.
There are many on the market, with all different features to meet your needs. A quick Google search will help you choose yours.
Wishing you a fabulous Good Morning!!!