Mornings don't have to be a willpower contest. Coach Alex Delmar shares a practical, ADHD-friendly plan to make mornings easier by doing the work at night, priming the brain in bed, and stacking cues that make getting up feel doable. Light, scent, water, music, and tiny rewards replace willpower with a plan you can repeat.
• defining morning by your wake target
• evening prep to cut decisions and reduce overwhelm
• coffee scent and breakfast anticipation as cues
• phone out of reach to prevent time loss
• alarms and light to start the wake cycle
• bedside water, meds, and a visible agenda
• in-bed activation with breath, stretches, and movement
• schedule check to trigger urgency without panic
• playlist, cold shower, and invigorating scents
• sunlight, movement, and social contact to lock in alertness
• rewards that only unlock after following the plan
• self-compassion and seeking coaching or peer support
If you found this helpful, subscribe, share it with someone who struggles to wake up, and leave a quick review—what’s one cue you’ll try tomorrow?
