We know through research and experience that at the core of ADHD are difficulties with motivation, arousal, and alertness. Science also tells us that some people with ADHD have difficulty establishing a sleep cycle that is “in sync” with the rest of the world – their circadian rhythms are off.
New research has revealed a correlation between the circadian rhythm, the bodies sleep regulation mechanism, and ADHD/ADD. Studies show that trouble falling asleep, poor REM sleep and feeling sluggish in the morning could be a symptom of these disorders.
“Sometimes people with ADHD are 'slow risers' (not morning people) and need to build energy toward tasks in the morning and night,” Tomlin says. He adds that sleeping in too late or not getting enough sleep can also become problematic by: causing the person with ADHD to become nocturnal.
Morning routines can help ADHDers…
Become more task-oriented because we're more likely to feel focused, energized, and less overwhelmed. Stay healthy by keeping us on a regular schedule for taking medication and eating healthy meals more frequently.
Exercise - Increasing dopamine in your brain will help you feel more energized, focused and in a better mood. Watch What You Eat - Sugar is an energy zappers! Eat healthy snacks like almonds, fruits and vegetables. Drink water - Dehydration increases fatigue, let's get hydrated and feel energized!
These may include hyperfocus, resilience, creativity, conversational skills, spontaneity, and abundant energy. Many people view these benefits as “superpowers” because those with ADHD can hone them to their advantage.
People with ADHD will have at least two or three of the following challenges: difficulty staying on task, paying attention, daydreaming or tuning out, organizational issues, and hyper-focus, which causes us to lose track of time. ADHD-ers are often highly sensitive and empathic.
What is a low dopamine morning routine? The 'low dopamine morning routine' involves maintaining low dopamine levels in the morning to embrace a slower start. It's gained popularity amongst ADHDers, but it's also been embraced by people who have SAD or those who want to improve their relationship with mornings.
She suggests that breakfast include lean proteins and slow-digesting whole carbohydrates, such as steal-cut oats, Greek-style yogurt, and fresh fruits, or scrambled eggs with vegetables. When it comes to ADHD, the same foods can also help support attention through the morning and into the rest of the day.
Symptoms of ADHD were regarded as most severe during the Early Morning Routine (6.45) and Evening Homework (6.46) times of day.
People with ADHD are more likely to stay in bed longer after waking up because of analysis paralysis and sleep deprivation. Our chronotype and circadian rhythm determine whether we're likely to be night owls or early birds.
Starting the day in a rushed and disorganized manner can elevate stress levels and trigger anxiety symptoms in individuals with ADHD.
ADHD adults often hate structure and routine because the only systems we've been taught have been optimised for neurotypical people. Researchers found that adults with ADHD and neurotypical adults can have very different ways of seeing the world [1], [5].
Untreated ADHD in adults can lead to mental health disorders like anxiety and depression. This is because ADHD symptoms can lead to focus, concentration, and impulsivity problems. When these problems are not managed effectively, they can lead to feelings of frustration, irritability, and low self-esteem.
Symptoms of ADHD can have some overlap with symptoms of bipolar disorder. With ADHD, a child or teen may have rapid or impulsive speech, physical restlessness, trouble focusing, irritability, and, sometimes, defiant or oppositional behavior.
ADHD: a disabling condition
It is recognized as a disability under the 1992 Disability Discrimination Act.
The five gifts of ADHD include creativity, emotional sensitivity, exuberance, interpersonal empathy, and being nature-smart (The Gift of Adult ADD, 2008).
ADHD burnout is a feeling of exhaustion largely brought on by stress, made more complicated by ADHD symptoms. People with ADHD are more likely to experience burnout. Common signs of ADHD burnout include: irritability. trouble sleeping.
Researchers have not conclusively shown why ADHD causes fatigue in some people, but one possible explanation is the condition's effects on dopamine. ADHD can affect dopamine levels, making it more difficult for the body to respond to this important neurotransmitter.
Restlessness and fidgety behavior associated with ADHD can be reduced by taking exercise breaks. Walking and running, and activities like yoga or meditation that incorporate deep breathing and mindfulness can be beneficial and induce relaxation and calm.