The Ultimate ADHD Morning Routine ⏰
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- čas přidán 3. 06. 2024
- Do you have Adult ADHD (Attention Deficit Hyperactivity Disorder) and need help managing it? Can you be productive and focused when staying at home with ADHD? The short answer is YES, very much so.
By following 3 simple, morning routine rules, you can actually use your add/adhd to your advantage, which are partially even scientifically proven. Sort of like natural adhd medication.
These rules make up a so-called victory hour and include:
1. 20min of excercise
2. 20min of reflection
3. 20min of reading/intellectually growing
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The people with adhd be reading the comments while watching
I usually read comments while listening to the video. It’s rare to just sit & actually read/watch the video 🙃. I have been to lured 🌚
Yes! I do the same. Always😂😂😂
And writing a to-do list at the same time😂🎉
Then replaying the video cause I got caught up in the comment-section..
Yep!! Lol!
For everyone diectly wanting to skip to the routine. It starts at 4:05!
Why does he talks non stop? We are adhders!!!!!!
Lol so is he!!
Thank you!!!😂
Haha thank you lol, timestamps are a godsend for us ADHD’ers
@@appleographer1910 a perfect response 😂😂😂😂😂😂
Best tip ever “go to bed with you gym clothes on” - just that can make all the difference - the beauty of getting advice from people who actually have ADD/ADHD -Priceless 🙏🏾🌺🙏🏾
uh- actually, this might work for me. For me, the hardest is to dress up, and that's why I'm always missing my dance lessons :o
100%! Love it!!!
My main ADHD problem is that I will watch a video like this, then watch five more, then think - OH SHOOT which morning routine do I pick? Or maybe I should have no daily routine but just short term and long term goals? How many? I want to do all 40 things I want to do. But I can’t do them all every day! How do I prioritize? I don’t know! Help! Ok back to unconscious living… 😏
Hahahaha yes exactly
Totally relate 1
Turn the PC off and go for a run!!! :)
Dude I feel like my life just started. I grew up outside the US and was never diagnosed. Instead I was just yelled at and told to shut up. Repressed everything for a long time. These videos have helped me so much. Thank you!
🙏
I’m so sorry ❤️🙏🏼
Waking up earlier ? Am I the only one who's constantly exhausted in the mornings?
Hey, thanks for the comment. Check out my new video to find out how adhd and sleep are linked and how you can get rid of adhd brain fog in the mornings.
Hi Jessie! Falling asleep at night can be hard to wake up on time in the morning. Fortunately, a few days of making yourself wake up a little earlier will probably end up helping you fall asleep at night. I hope that helps!!
Pun on your earphones, play a jam to distract you as you make your bed. Hope it helps
No - you aren't! I just can't seem to make myself go to bed on time. I'd rather watch CZcams, TV, eat or even just dance around to the radio rather than go to bed…
No, I want to wake up early. But I'm always tired
Was it just me that can’t even focus on this video - no shade to op
yeah... i was typing a long comment so now i have to rewatch the video
Same. I put it on 1.5 speed to get through it. Great video! #adhdbrain (It's not you, it's me)
Self-help stuff is the worst for me. Especially when trying to learn about adhd. I wanna help myself but the problem I need to get help for won't let me. 😅
@@DanielleJacquotMatt 1.75 is even better! Thank you I forgot you can do this!
I am looking here there to while watching videos
After I quit working at Amazon, I began developing a morning routine, which is something I've never done before. Now i meditate first thing in the morning, then I run 2.6 miles for 30 minutes followed by some minor strength training and yoga, 5 days a week and I talk to myself to work through issues and etc. So yes, this is very helpful to my life.
I love this!!! ✨😍
Same! Meditation in bed upon waking then I crank on the loud music and workout. Must do it first thing!
What time are you getting up daily?! I have two kids I have to get ready for school too!
@@Esc4pe_velocity everything in my life has changed since this post. I meditate at night now, gym in the morning. Sometimes i meditate at the gym. I wake 6:45. I used to wake about 7:30- 8 when i first posted this
@@Esc4pe_velocity but i must say, don't let kids be an excuse! I see too many mother's doing this. Although I'm not a mother, i feel like people tend to use something that takes time as an excuse. I live in my car now and i used to make so many excuses in regards to that but they get me no where. I accept and adapt now.
If this is made for people with adhd why is this video so unnecessarily long. I appreciate the work that goes into these videos but this makes me wanna rip my brain out. this is not adhd friendly at all
omg exactly i shouted get to the point to my screen, so frustrating
Lol exactly, i only made it 5 mins in and i was skipping thru it the whole time. Now reading the comments.
@@laurahadlington1124 me too 😂
@@laurahadlington1124 I made it 39 secs 😂
I have ADHD and this video was exactly what I’ve been looking for for months. Everyone is different
The best 2 years of my life, I would wake up at 4am to workout, eat and then would ride my bike for 19 miles. Then go to work. Really need to get back to it.
That’s amazing!
At what time did you go to sleep?
This video would be great if it got to the routine faster! We have ADD after all 😂 but really Loving your videos!
I've been sifting through shitty ass morning routines and self help garbage the last 11 years but this one ACTUALLY got me motivated. I love the ADHD approach.. it's been the elephant in the room i never wanted to aknowledge. Thank man
🙏🏽
Lol a “few months”
*delta enters chat*
Meditation does not need to be the sit still it can be as simple as a walk through the woods and allowing yourself to just be in the now and aware of yourself down to your breath and every movement your toes make and the flap of a butterflies wings ^_^ you do not have to completely clear your mind, that is new aged/more mondernized.
every goal will make it a strained effort anyway. Meditation that suits me is just noticing or allowing everything that occurs, without subtle goals or points of focus.
I didnt stay in once during covid. I drove to beaches, walked in forrests, grabbed starbucks from petrol station vending machines, o flew every few months evenntho they said you couldnt fly you actually could. i found a hotel restaurant in my town that was open everyday and i sat in there daily studying on my laptop. When they yin you yang.
I had to pause this at 4 minutes & comment cause I just realized you held my attention for FOUR WHOLE MINUTES I’ve been really listening intently & I still am. 👍
I am glad that I'm able to hold your attention :). A few people in my previous videos mentioned that it was a bit slow..which is why I have now adjusted it. Good to know that it works 😆
i've tried this but it takes me like 2 hours by the time i get organised and procrastinate in between each activity. sigh. maybe i need to aim for 15 minute blocks with 5 minutes reset time inbetween
If you are doing an activity for reflect after exercise try switching to his 10 min meditation immediately after. Once the tape gets started I become calmer and more able to focus as opposed to going from exercise to journaling which requires a lot more attention. Then after I calm through meditation I go straight to Journaling/to do list/CBT exercise.
How does one read many self help books if you have ADD. I can barely get through 5 pages without wanting to fall asleep or jump out of my skin.
The Secret: I dont read, I listen to audiobooks. Works quite well because I can do things whilst listening!
every time your brain drifts of to somewhere else, consciously note that you’ve lost focus and go straight back to reading. Before you know it you’ll be so far into the book your hyper focused on it
Audiobooks. It’s the only possible option for me
@@SpiralMountain same
@@SpiralMountain Wow no wonder I always get so frustrated trying to read but I absorb everything from audio books
1:
read 5 AM club
mindfulness practice/ journal writing
go to run/cycling after waking up immediately for 20 minutes minimum
don't indulge in phone/gaming/bad addiction
make small-shortTerm-achievable goals every morning
start small and get a great result
do consistently
Nik is just my fav ADHD creator. He's just so down to Earth, practical and realistic.
I agree! he even sounds genuine
This is EXACTLY my routine and my most successful and sustained focus ever. It's reassuring that someone else like me is doing this!
I run at 5 am. I reflect followed by time to learn something new all before I go to work!
YAY!
High-5!
what i need for motivation is a ten minute video saying DO IT DO IT DO IT DO IT DO IT and making inconvenient NOT to do it. if there is a video like that plzzz link it
I'm eleven years old and haven't been diagnosed yet, I'm just yelled at.. I don't know what to do because a few days ago I heard my parents talking about how I think I have adhd. My mom said, "We all have a little ADHD." And later that day my dad asked me, "You know you don't have ADD, right?"
Bless your heart! How brave you are to put yourself out there. My daughter was your age when she began taking ADHD medication to help her focus in school and it has really helped her and she often gets A/B or A honor roll. If you don't feel comfortable speaking to your parents, maybe you have a school counselor or teacher you can talk to and they can help bridge that conversation with your parents. You can even bring it up at your next doctor's appt. I wasn't diagnosed until I was in my 40s. Girls weren't even considered to have ADD/ADHD when I was in school and I struggled, felt stupid and was extremely accident prone. I believe having ADHD is a gift if you can learn to use it. AND stop thinking that you are not normal. It's ok to not be "normal" like everyone else. We are unique, special people that are advanced in consciousness and highly intellegent. The struggle often comes from that feeling of not being like everyone else. I still deal with it everyday but when I struggle, I seek help from my doctor, therapist and people like this youtube creator. Sending you & everyone Peace&Love🥰
Maybe you can ask your parents to take you to the doctor/therapist for talk therapy and you can tell the therapist you think you need to be diagnosed or talk to your school counselor to see if they are able to test/diagnose you. In a way that could possibly side step your parents. Ultimately, I think age 13 you can make your own medical decisions as well. It's tough when parents don't understand a child's needs. I have two boys around your age and one has adhd. Dont give up on yourself. Hang in there. ❤
Love this video! I don’t have adhd but I think this routine can still help me to stop procrastinating and feel productive from the beginning of the day. The exercise part fits well with the 30-day yoga challenge I found online!
Yes, by all means make the routine YOUR OWN! The rules should only serve as guidelines. Glad I could be of service.👍
Procrastination is a sign of adhd
@@alexs983 yes, exactly a sign is not a diagnosis lol
Another sign is hate doing 9 to 5 jobs
bro. get to the point holy crap. 4 min intro????
I'm so grateful to come across your channel when i searched motivational videos, felt like garbage that I can't jump start motivation through that method, and than searched 'motivational videos, ADHD'...that brought me to your channel! I have binged your shorts and have often been in tears from feeling understood... why the day to day feels so hard and how i fall into 'live to work' pattern. I work in a crisis related role and often take extra shifts to avoid boredom. I got diagnosed with ADHD at 38 but kind of knew since grade 8-9. I like your method of short-term goals, and that has helped re-frame the way i want to utilize my day. I have a 13 year old son with ADHD and often feel i am falling short as a parent, in trying to help him make good decisions for himself, the shorter goals (even if 5 min to start) is so encouraging! He loves personal challenges, we recently installed a chin up bar for him, he seems to be gravitating toward this physical movement. I need to get out more, when I have a day off work I binge heavy social justice videos, long story, just my thing. The types of noise was also hugely eye-opening! It made sense why i go 'crazy' when there is silence, like when power goes out and I didn't prepare with having a battery powered fan as a back up and why i need a fan going on in the background. Comfy clothing was another thing. Truly thank you for making this channel, these videos, you have dedicated such a huge part of your time toward helping others - thank you for making these videos accessible rather than having it as a paid subscription. Sorry this is a long comment. I just wanted to express my appreciation for what you do/have done and the style of your videos are easy to watch! Appreciate you!
If you have adhd and struggled listening to the intro.... Scroll to 4:19 where the answer to your question might be found...
Move 20 minutes (exercise) , reflect 20 minutes (journaling and or medication) and grow 20 minutes (read/audio book/videos or learn) ... (Robin dharma 5am club) helps avoid procrastination.
I would share samething with you, what helped me out a lot! Its just a little thing i ad here to the to do List: i write down a whole timetable, so i can instantly see, if i am even capable of doing all the tasks within one day. While writing it down, plan a little bit more time for every task, than you actually need, so you really can get everything done. This way i improved sooo much, was just very happy about it, that it motivated me even more.
I told my mom I think I had adhd and my mom said she thought I was fine (she cares and she truly thinks i just have bad habits) but the more I hear and the more I think about us the more worried I get cause I keep thinking of everything and I find more and more proof I might have it. I just want to go to a doctor and get tested so I can stop worrying!
try to help pay for a diagnosis. ❤️
I’m 41 and I was just diagnosed a few months ago. My whole life started to make sense. If I had known when I was young, my life could have been completely different. I hope you’ve gotten to speak to a doctor about it. 💜
In the meantime use the strategies just like if you have/had it. Can’t hurt.
This video is at least 10 times too long for me.. I think you got hyperfocused making this video and collecting all the clips etc., without realising that it doesn't fit an ADHD viewer at all :P
Great video. It took me 30 minutes to watch it because I constantly stopped paying attention but I made it to the end 😊.
I’m loving your videos! Tons of helpful content for managing my ADHD. In the past few weeks I’ve gone from dumpster fire to dumpster smoulder 😂 keep up the good work man
Haha Im glad I can help! Thanks for letting me know ;)
Thanks so much for sharing! I exercised on my home elliptical this morning and I feel great. I can't wait to start this morning routine :)
First day of trying to maintain a routine, thanks to this video. Hope I don’t procrastinate.
Thank you.
I love having 20 minutes of dancing, journaling, and grow so I can start painting. 🖼️😃
Oh man .i am still on the hunt for a morning routine walkthrough . I am desperate to see someone get ready an put things away , stay organized and busy . Just want to see it once .
This is too much music and explaining for me got overwhelming . I am glad it’s helped others . Thanks
I hate tread mills and exercise bikes, I find them boring. I like boxing so I hit the heavy bag, the exercise definately helps me focus and makes me want to learn, so I started learning a new language. I am glad I do not like video games but find I am addicted to youtube videos. My ADHD seems to be getting worse with age and has intensified over the last few years with the covid lockdowns, I think it is because I see through the lies that the media and government have been feeding us, it really bothers me.
who else zoned out for half the video and had to skip it back?
This video and explanation is so helpful!!
Great video. Suggest doing a version where you cut down the bit leading to the routine. Great stuff and thanks
Not sure if it is my ADHD, I'm too chilled being at home for my own good. Although I wish I was more productive, I definitely want to get a lot achieved, I think the best way is mini steps for things I find boring when I don't have a deadline.
Again though I don't have the feeling yet of but being able to chill, but then again I have a garden and things to clear up ... And computer games which I need to control... Again though I'm very laid back which can be counter productive
Very insightful, thanks! 👍😊
Thanks for this content. Very helpful 👍
This definitely helped me
Thanks adem your videos are really helpful
Thank you for the information 🙏
Hey nice vid, just wanted to know if there are any specific apps that you specifically use to help you in the process?
Hey , thanks! No there aren't..I try to log everything in my journal though.
Lmaooo yoooo the way guy at 6:40 faces the camera has me hollering 🤣
😂
1.5x does help ;3
I’m weird. Either I can watch a movie w/ no problem. But can’t watch 10 min videos. Or vice versa. I can whizz through 10, 10 min videos but have a hard time watching a movie (usually alone). I usually don’t mind watching tv with my family
gonna try to apply this startind today, thanks a lot Nik!
Already lost my attention and I don't have adhd...
I always learn better by listening instead of reading
I will never understand boredom. If I could not work- I would! I have way too many hobbies I like to do.
I'm late but thank you for this kind of content. It already helped me alot.
Thank you for putting me onto the 5am club! I got really into the miracle morning for a while, but the visualization and affirmation parts really threw me off because I was hung up on doing it right and wasn't even really interested in those things. The 5am one essentially strips it down to the three things I really liked in TMM and wanted to cultivate: exercise, meditation and reading.
Thanks so much brother
It's hard when you have to be at work at 6.30 a.m. and finish late
I’m ready to give this a shot!
Where does eating breakfast fit in? Before/during/after this routine?
I eat after :)
Thankyou 🙏
“As this will likely last a few months 😶”
That routine I have been doing that at least 6-months every single day‼💯 with a little tweaking of my own🥰 I added a few extras which has changed my life Completely‼💯and helping me learn to live with my ADHD with no Medications‼💯🤯🧘♀️🙏🥰🌍🕊#watchthisspace
P.s I love🥰 all your work and advice🥰 please keep up the good work‼💯
You are helping so many people‼💯 thank you🥰 I am so grateful🥰 that I found you on here‼💯🥰
What extras if you don’t mind me asking please
I really love your videos but would appreciate if you could keep it short and get to the point!
nice dude keep it up!
How do you task switch that quickly though? If I work out for 20 minutes it will ten take me half an hour to get from that to 20 minutes of mindfulness.
I'm ADHD and cant even finish this video.
thinking about doing this but i still have to go to work in the morning. Hopefully I'll figure it out and remember to do an update here
I've been doing this routine for 3 years straight yet i can't wake up early and stay awake for long i'd have to sleep again till at least 9-10 am ,then i'd have a tension headache in the afternoon if i didn't get enough sleep during the day ,i wouldn't focus on work or anything ,and i'd have no energy ,and my bones crack and hurt ,i struggle a lot to even sleep at night no matter what relaxation exercises or therapies i did to shut down my mind ,it sometimes doesn't work ,i need like four hours for my mind to wakeup properly on daily basis slept well or not ,so what's the deal
Where can I find the ADHD mindfullness meditation?
When you say “ journaling” do you mean write down the things about how we feel or write down things we need to do
Important part starts at 4:09.
Not surprised that someone with ADHD would make a video TOO LONG. Many with ADHD once getting going on something don’t know when to stop. Like me right now. But I know this so I’m gonna stop now. See.
good video, great content, but you could have shorted it down in some ways. Could be a good thing to think about when you try to reach the us with adhd. Keep up the good work tho!:D I will try this method out right away
I swear can't stop crying!!! I am so happy to find you....thank you, is like a can have a new life...I didn't know till was diagnosed couple months ago and when the doctor tell me the diagnosis I thought she was describing my personality ..and no! I have ADHD ..and my whole life 42 years I thought I was lazy, no deserve any congratulations for my achievements (3 degree, 3 Master, 2 postgraduate, speak 4 languages, etc) 🙏🏻🥲🥰 and so many things bad abouy me to now you tell I am an amazing person with ADHD...we are amazing beings ❤️🙏🏻🥲 ..Thank youuuu🙏🏻
I myself can't read. I can, but can't focus...as I'm typing i havent heard what u were saying it sucks 😕 27 next week, should I talk to my dr about it or find ways to cope with my individuality. It also went hand in hand with so much anger. I have a ton of anger management videos saved as well. But I guess it's bc I get aggravated bc I just want to focus on something so simple but so pussed bc something so small denies me my focus on it....
what's music name at the end of the video?
had to restart this 3 times so far 😂 but great content!!
i agree with you i am an audible person have the hardest time reading a book ever since i was a kid. Actually missed Halloween when i was 13 cause i had to do a book report. Parents said 13 too old anyway to go trick or treating. I was like well its still a fun night can i hang with my friends. Instead i sat in bed and read, and heard the door bell ring all night. oh well stronger for it, i guess.
So you mention that the study showed better moods after exercises like running or cycling, what about calisthenics or even just lifting?
Not sure about those. My takeaway was that it has to ideally be very INTENSE exercise, making you sweat a lot. Hope this helps!
Spending time outdoors is the key, more light, more nature
"so, you have adhd huh? Well let me preface the crap out of this video until you realize I'm just trying to pad my time for viewership stats, bore you to tears, and ultimately make you click off and go somewhere else, hoping the next video about ADHD doesn't waste your time exactly like this one and the previous 5 have!"
BROOO GET TO THE POINTTTTT
I’m definitely going to check out that audio book 👀
Hey Hailey :) yea definitely a must read/hear ^^!
The chip guy! Ridiculous ❤
About boardem that’s definitely correct 👍
Great video but took much too long to get to the point. Thank you anyway I enjoy these resources
Thanks! Check out my newer content..its a bit more suited to our brains (fast paced) ;)
Idk if my ADHD is in overdrive today, but the background music is a tiny bit high and becoming distracting when listening to your voice. Sorry for commenting on a 3yr old video about this.
how to get motivated if your struggling with mental paralysis?
Watching this while on IG..
is anyone else so drowsy in the morning that it feels unsafe to exercise?
Thank you for this vedio
Your welcome friend! Thank you for your comment :D
I used to go for a run. It was easier to get through the day with myself then
What I am actually struggling now it is coming out of lockdown and having all the social activity that gives me stimulation while not being able to control my day
...
The music is too loud.. I can not focus on what you say :( But I subscribed!
But I HATE exercise especially running. :c
And meditation
Exercise doesn’t have to be hard! It can be doing yoga or going on a walk, and it’s easier if you add music or work a game into it :)
Hey thanks a lot
🙏
Adderall just fixes all this for me when I have 0 motivation, I woudl love to have a routine but there is 0 motivation to do that it’s so hard. As soon as I take a adderall I’m doing all the work I should do I’m much happier much better at socialising it’s crazy how much it helps
I couldn't concentrate on this video to finish watching
now I would do this but my body doesn’t let me fall asleep until midnight
I'm almost to 6 minutes in. Did he give us the routine yet? Can't hold out any longer.
Imagine being able to fall asleep and be rested enough to do anything after just waking up.
20 minutes move, 20 minutes reflection, journal or and meditation, 20 minutes growing- read, listen, watch