Making Mornings Manageable: 10+ Strategies for Children (or Adults) with ADHD or Sensory Processing Difficulties

Mornings can feel chaotic for children with ADHD. Transforming frantic starts into calm, structured, and even enjoyable routines can set a positive tone for the whole day. The following ADHD morning routines strategies explain why each approach works and offer practical tips to put them into practice.

1. Establish a Consistent Morning Routine

Creating predictability lowers anxiety and builds independence.

• Use a visual schedule to outline each step: getting dressed, breakfast, brushing teeth, packing bags.

• Let the child mark off completed tasks to reinforce progress.

• Keep the sequence the same every day so it becomes second nature.

2. Prepare the Night Before

Reducing morning decisions eases overwhelm.

• Lay out clothing and accessories on a designated chair or hook.

• Pack school bags with homework, lunch, and special items.

• Preassemble breakfast components like overnight oats or fruit cups.

• Simplify morning grooming by styling hair or setting out toiletries at bedtime.

3. Gentle Wake-Up Strategies

Easing into wakefulness combats resistance and grogginess.

• ********Take ADHD Medication or Caffeine Have medication with a protein-rich drink while still in bed so it can start working before task demands begin. If medication is not used, a cup of green tea offers mild caffeine support.********

• Play Music Begin with slow, soothing tracks for a few minutes, then switch to upbeat songs to boost mood and energy.

• Drink Water Rehydrating first thing jumpstarts metabolism and helps shake off sleep inertia.

• Use Binaural Beats or a Metronome Beta-frequency binaural beats or a 60 bpm metronome app can stimulate brain activity and provide a rhythmic cue to get moving.

3.1 Automate with Technology

Smart speakers and reminders can cue transitions and reduce parent prompts.

Bedtime Routine

• Smart Speaker (Alexa) “Alexa, set a nightly reminder at 8 pm to play Marconi Union’s Weightless (1-hour version).” Its slow tempo and ambient tones signal the brain to wind down. It has been found to help with sleep and to reduce anxiety by 65%. 

Wake-Up Routine

• Smart Speaker (Alexa) “Alexa, set a daily reminder at 6 am to play my wake-up playlist.” Structure the playlist so that it:

  1. Begins with soft, slow melodies (e.g., “Clair de Lune” by Debussy)

  2. Moves to mid-tempo classics (e.g., “Here Comes the Sun” by The Beatles)

  3. Ends with high-energy tracks (e.g., “Happy” by Pharrell Williams) Include affirmation songs for an extra boost in confidence my favorites are  “I Can Do Hard Things” by Narwhals and Waterfalls and "Alphabet Affirmations" From Gracie's Corner.

4. Overcome Sleep Momentum

Sleep inertia makes getting out of bed a challenge. These tactics help.

• Gradual-Volume Alarm Choose an alarm that starts quietly and increases in volume.

• Natural Light Open curtains or use a dawn-simulator lamp to trigger wakefulness.

• In-Bed Stretching Spend two to three minutes stretching wrists, arms, and legs before standing.

5. Incorporate Physical Activity

Movement activates focus centers and elevates mood.

• Hold a quick two-minute dance party.

• Do simple cardio like jumping jacks.

• Take a brisk walk around the block before breakfast.

6. Positive Reinforcement

Specific praise and small rewards encourage cooperation.

• Comment on exact behaviors (“Great job eating breakfast on time!”).

• Offer stickers, extra storytime, or breakfast choice as rewards.

• Keep interactions playful to strengthen connection.

7. Allow Extra Time

Building in a buffer prevents rushing and stress.

• Set clocks five to ten minutes earlier.

• Use timers or visual countdowns to track remaining minutes.

• Plan for a calm transition rather than a mad dash.

8. Stay Calm and Supportive

Your regulation guides theirs.

• Acknowledge feelings (“I know mornings can feel hard today”).

• Speak in a steady, gentle tone.

• Offer a hug or hand squeeze to co-regulate stress.

9. Tackle Task Initiation Difficulties

Getting started can feel overwhelming. These techniques build momentum.

• Break tasks into clear, manageable chunks.

• Use a simple to-do list or visual schedule.

• Set specific goals with mini-deadlines (e.g., “Put on socks before the timer ends”).

• Practice deep breathing or a brief mindfulness exercise to reduce anxiety.

• Start with a preferred, easy activity before moving to harder tasks.

10. Improve Sleep Latency

Falling asleep faster ensures a more restful night and an easier morning.

• Keep a consistent bedtime routine with reading or calming music.

• Limit screens one hour before bed to reduce blue-light interference.

• Make the sleep environment cool, dark, and quiet.

• Use relaxation techniques like progressive muscle relaxation.

• Try a weighted blanket for added calming input.

• Add heavy-work activities such as carrying laundry to regulate the nervous system. Learn strategies to help transition from high energy to restful here. 

• Take a warm bath thirty minutes before sleep to relax muscles.

• Track sleep patterns in a journal to identify helpful routines and triggers.

By applying these approaches with patience and consistency, hectic mornings can become calm, confidence-building moments of connection and success.

About Devina King, B.A. Psy, MSOTR/L, ASDCS, ADHD-RSP

Devina is an autistic occupational therapist with over 17 years of experience working with children, specializing in behavioral regulation and neurodivergence. As both a clinician and a parent, she combines professional expertise with personal experience raising neurodivergent children who previously struggled with behavioral disorders. This unique perspective allows her to bridge the gap between science and real-world application, offering compassionate, evidence-based strategies that empower children to thrive.You can learn more about Devina's credentials, lived experience, and approach here. 

Her book, From Surviving to Thriving: The Art and Science of Guiding Children to Develop Behavioral Regulation, provides actionable insights for parents, educators, and professionals looking to support children in building essential self-regulation skills. Reviewers praise it for her comprehensive, refreshing and practical, compassionate approach that takes complex psychological concepts and evidence based approach and breaks it down into concepts anyone can understand and apply. Available in eBook, paperbook, and audiobook versions so you can learn the way that works for you!

Devina is an AOTA approved professional development provider and also shares her knowledge through expert-led webinars, where she delivers practical guidance tailored to the needs of caregivers and professionals. Stop by her store to explore her latest resources, workshops, CEUs and training sessions designed to help children succeed in their behavioral development journey!