It's no secret that many people with ADHD have a hard time getting up and going in the morning. Some of the classic stories involve hitting the snooze button multiple times, sleeping through the alarm, getting up to shut the alarm off and then going back to bed, or waking up but having such low energy that they might as well be sleeping. They do this in spite of the fact that they have school, work, or other commitments to tend to. Our society in general is exceptionally intolerant of people who can't get out of bed in the morning. We tend to view these people as lazy, undisciplined, unmotivated, or simply incapable of handling the responsibilities that others can. Even those who have been diagnosed with ADHD still feel frustration over this most fundamental of transitions; simply put it's hard to wake up.
What is behind this difficulty? My reading and research has lead me to the conclusion that the mind of someone with ADHD has difficulty activating itself. A person without ADHD will set their alarm for 6:00 a.m. for example in order to make sure they are up in time to get ready and head to work or school. When the alarm goes off they may hit the snooze button, but by and large, they are up. Why? Their brains take very little time to activate. "Ok" their subconscious says, "time to get out of bed, take a shower, get dressed, and get out the door." That's all they need. They get moving.
Now contrast this with the brain of a person with ADHD. The alarm goes off. They hit snooze. the alarm goes off again. They hit snooze again. It hasn't really registered that it's time to wake up. There's a vague notion that they should get moving, but no real urgency. The urgency only comes when the realize they will be late and there will be dire consequences. Or, they may not be able to rouse themselves at all. There are many parents out there that have fought battle after battle to get their teen out the door and at school on time. There are also countless adults who are smart, talented and capable, yet they end up losing their jobs or are held back in their careers because of their inability to manage getting to work or to meetings on time.
This is one of the most vexing aspects of ADHD and it impacts many people on a deeply personal level; they feel bad about themselves for not getting up on time, and they receive feedback that is negative about their inability to get up and get going. So every day begins with a struggle against your physiology that you think you’re a failure because you can’t overcome it. It’s a tough way to live. Think of someone who is only five feet tall who lives in a world that’s built for people six feet tall and above. Yes, you can reach everything on the lower shelves, but a lot of things are a struggle. You just can’t make yourself any taller, and everyone seems to be telling you that you should be able to. What’s needed in this scenario is a stepladder; or, to bring this back to ADHD what’s needed are new strategies and new routines to aid you with becoming better able to get moving when you wake up.
The first thing to look at is this: what can you change about your life that would give you more time or a schedule that is a better fit for the kind of person you are? Can you change your work or class schedule? Can you make preparations the night before so there is less to do in the morning? Could you relocate so you are closer to your job or school? What about your evening routine? Are you getting to bed early enough so you are well rested? Do you need to look at dietary or lifestyle changes? Are you exercising enough? These are all considerations you should look at. Small changes in any of these areas can reap great rewards. If you were to pack your bag and iron your shirt the night before work you could potentially save 30 minutes. That’s 30 more minutes you could sleep, or use to get out the door earlier.
The next thing to look at is introducing new ideas to help with you with the struggle you may have in the morning. Is your alarm clock working for you, or do you simply tune it out? There are dozens of different alarm clocks out there, and some are specially designed with the needs of people with ADHD. Do you take stimulant medications? If it is safe to do so, try keeping them on your bedside table, and taking them the first minute or so you are awake. Even if you hit the snooze button, they will eventually begin the activation process in your brain. If you find that having other people expecting you somewhere by a certain time is a motivation perhaps joining a car pool might work well for you. If you love getting a coffee or other drink at a shop near where your classes are held or the office use that as an incentive to get out the door earlier. Being on time means that that latte is waiting for you. Being late means forgoing the latte for that day. Of course, if you’re an adult you could always decide to have children. That will certainly get you up whether you like it or not!
There are legitimate medical reasons that may be causing you to have problems waking up. Speak with your doctor or medication manager if you have concerns that anything you may be taking is the cause of your morning issues. Also try to remember that perfection is rarely attainable. You will probably have a morning here or there where things don’t go as planned. The key thing to remember is that you are not a passive victim. You can take action to help you get up and get going.
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