I've been having trouble finding tips for adults with ADHD so here's one I've managed to develop. ADHD peeps struggle with time blindness, the inability or difficulty with gauging and estimating time. For us, that means we can grossly underestimate how long a task takes to complete or not realize how much time is passing while doing a task and because we need so much stimulation, it's hard to stay on track with one thing.
Since being late is something that can impact our professional lives, here's something I hope will help make your mornings easier.
First, make a list of everything you do every morning and a rough estimate of time. Do you feed the dog? Take your meds? Make coffee? Write it all down.
Don't try to change your entire routine at once. Start with your current routine and then adjust.
If you have reminders for things (I have two to remind me to take my meds), write what time that alarm is set for.
Think about what you're constantly forgetting or looking for in the mornings. Your work ID? Shoes? Keys?
Anything you can prep the night before, DO IT. Set the coffee maker up so you don't have to in the morning. Find the bra you need so you're not digging through the laundry you haven't put away (yes, I have this problem too). Have your workout stuff by the door. Any food that doesn't have to be refrigerated, put in your lunch bag so it's ready to go.
Figure out your actual commute. Go off what your GPS says, not what you say. In fact, add an extra 5 minutes to that just in case. I have my morning leave times listed as "ideal" "on time" and "late" to remind me of my goal.
If you need stimulation (like most of us) put on something you've seen a hundred times before. It gives your brain something to listen to without getting distracted.
Have your routine listed around your home. ADHD is like having a ton of sticky notes trying to remember shit. This way it's clear and concise in one spot.
Adjust adjust adjust!
Not everyone can do things in a linear fashion. A lot of us really struggle! Figure out what works FOR YOU. This is only a framework to help you get out the door on time and keep your manager from scolding you.
