Are People with ADHD Naturally Struggling as Morning Persons? Understanding and Overcoming Mornings with ADHD

Why Are People with ADHD Not Morning People? Understanding the Struggle

The Science Behind ADHD and Morning Struggles

Honestly, if you're someone with ADHD or close to someone who has it, you’ve probably noticed that mornings seem particularly challenging. There’s this perception that ADHD is only about being distracted or impulsive, but it’s a bit more complex when it comes to routines like getting up in the morning. If you've ever asked why ADHD people aren't naturally morning people, you're not alone. Let’s dive into the science behind this and explore why waking up early can feel like an insurmountable challenge.

1. The Role of Dopamine in ADHD

Well, it all comes down to dopamine – the "feel-good" neurotransmitter. People with ADHD often have an imbalance in how dopamine is processed. In the morning, when you wake up and face a day filled with routine tasks, your brain needs dopamine to stay alert and focused. Unfortunately, for those with ADHD, this might not be happening as effectively as it should, making it harder to get motivated early in the day.

I remember a conversation I had with a friend who has ADHD. She described her mornings as “moving through mud” until she could get into something engaging that stimulated her brain. It’s like your body’s needing an extra boost to get going, and without that dopamine push, mornings feel sluggish.

2. Sleep Inertia and ADHD

Actually, sleep inertia might be another big reason. Sleep inertia refers to the grogginess you feel when you wake up, and how long it takes for your brain to "wake up" fully. ADHD tends to amplify this effect. So when people with ADHD wake up, they can feel disoriented and struggle to shake off the fog.

This phenomenon is something I’ve experienced firsthand. On days when I didn’t sleep well, I was much slower to get out of bed, and my focus was completely off. For those with ADHD, this inertia lasts longer, making it harder to jump into action right away.

Lack of Routine and Consistency

1. ADHD and Trouble with Routines

Honestly, consistency can be a real issue for people with ADHD. When it comes to mornings, routines are crucial – they act as cues for your brain to start the day. However, ADHD often makes it hard to maintain that kind of structure. You might struggle with getting into a rhythm, causing mornings to feel chaotic or unorganized.

I once spoke with a colleague who has ADHD and she mentioned that she sometimes doesn’t even know what she’s doing until the afternoon. The inability to stick to a set routine means that mornings often start off with confusion or stress, making it a lot harder to get out of bed on time.

2. The Overwhelm of the Day Ahead

For ADHD folks, the overwhelming nature of a whole day’s schedule can also contribute to the morning sluggishness. The thought of all the tasks ahead can feel like a mountain, and instead of tackling it, they end up feeling paralyzed by the number of things to do. When you don’t know where to start, it’s easy to stay in bed, avoiding the mental load that comes with planning the day.

I’ve seen this in my own experiences and heard it from a close friend – the anxiety around planning, paired with ADHD, makes it feel like the morning is a big hurdle that doesn’t have to be faced. It’s almost like your brain is saying, "Let’s just stay in bed, everything will be clearer later."

The Importance of Stimulation and ADHD

1. Needing Extra Stimulation to Start the Day

Another reason people with ADHD struggle in the mornings is that they often need extra stimulation to get their brains up and running. Unlike others who might feel naturally awake after a cup of coffee, people with ADHD may need more to get into gear. This could be something as simple as a good podcast, energetic music, or even physical activity. Without that stimulation, they might feel like they’re dragging their feet through the day.

I remember my cousin telling me how she couldn’t even think straight until she’d listened to her favorite music for about 10 minutes. After that, she felt "alive" and ready to tackle the day. Without that, mornings were just about surviving.

2. The Role of Mental Health in Mornings

Actually, mental health plays a huge role in how ADHD affects mornings. Anxiety, depression, and stress can amplify the struggle to get out of bed. If someone with ADHD is dealing with these mental health issues, it becomes even more difficult to feel motivated in the morning. The combination of feeling mentally overwhelmed and struggling with ADHD makes mornings feel like a battle.

Tips for People with ADHD to Tackle Mornings

1. Creating a Morning Ritual

Honestly, having a consistent, but flexible morning ritual can be a game-changer for people with ADHD. This doesn’t mean following a strict, rigid routine – it just means having a few key activities that signal to your brain that the day is starting. Whether it’s stretching, making your favorite breakfast, or having a brief meditation session, these rituals can give your brain the structure it craves while still allowing room for flexibility.

2. Using Tools for Organization

Honestly, it helps to have tools to stay organized. Using planners, to-do lists, or even reminder apps on your phone can help you feel more in control of the day. If you’re struggling with remembering all the things you need to do in the morning, having these tools as a backup can reduce anxiety and make it easier to start your day.

3. Getting Physical

Getting some light exercise can also help. It doesn’t need to be an intense workout – even something as simple as a walk around the block or a few minutes of stretching can get your blood flowing and help break through that mental fog. I’ve found that just a bit of movement helps me feel awake and ready for the day.

Conclusion: Can People with ADHD Ever Be Morning People?

In conclusion, while people with ADHD face unique challenges in the morning, it’s definitely possible to find ways to make mornings more manageable. By understanding the role dopamine plays, finding routines that work for them, and incorporating some external stimulation, people with ADHD can improve their mornings and tackle the day head-on. It’s all about finding the right balance, and honestly, it may take some trial and error. But once you find what works, mornings can become a little less daunting.

So, are you ready to try some of these strategies in your own mornings? If you have ADHD, it might take some extra work, but it’s absolutely worth it to make the mornings a little easier!

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How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

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Average Height to Weight for Teenage Boys - 13 to 20 Years

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Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

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Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.