How to Eliminate 3 Energy Vampires From Your Mornings

The way you start your day sets the tone for your day. This can present a challenge for people with ADHD, as mornings can be particularly tough.

We wake up with low dopamine levels, and it can take a while for us to transition into the day. Even if you’re on medication, it takes time for the meds to kick in.

What you do in those first couple of hours is crucial — which is why an effective morning routine is so important for people with ADHD. It can help you start your day “on the rails” instead of starting “off the rails.”

The Key to an Effective Morning: Clarity

One key component of an effective morning routine is clarity about your plan starting the night before: where you’re going to go and what you’re going to do.

Lack of clarity opens the door to 3 energy vampires that drain energy and executive function.

For people with ADHD, executive function is in low supply. It’s essential to preserve it for the things that matter most. I like to think of executive function as a set number of “tokens” I get for the day. Once they’re gone, it’s hard to generate more.

An effective morning routine eliminates — or at least drastically minimizes — these 3 biggest energy vampires.

3 Energy Vampires to Eliminate From Your Morning Routine

(1) Decisions

It cannot be said enough: decisions drain energy.

Even the most basic decisions, like what to eat, what to wear, or what to do, add up. Every decision costs you an executive function token.

How to eliminate decisions from your morning:

• Decide once, then follow through. I decided once to start my day with a workout. I don’t make that decision again.
• Standardize decisions. Eat the same thing for breakfast. Have a set outfit for each day of the week. Be consistent in the time you wake up.
• Prepare the night before. My morning routine begins the night before when I lay out my clothes for the morning, pack my bag for the next day and leave it by the door, and set up everything I’ll need.

(2) Discussions

Lack of clarity necessitates having a discussion, in order to get clear.

Discussions are hidden sources of decisions. Every conversation requires deciding how to respond to what someone else has said or did. This includes discussions you have with yourself.

Many people underestimate the energetic toll that conversations can have on people with ADHD, even on those of us who are extroverted. I love talking with people, but not first thing in the morning. For me, even journaling is off limits first thing in the morning. It introduces too much mental chatter before my brain is fully online.

How to eliminate discussions from your morning:

• Get clear on your plan: Get clear the night before on where you’re going to go and what you’re going to do. Make sure you know the plan — down to the specifics. If you’re morning starts with a workout, make sure you already know not only what you’re going to do, but also what your progressions will be in terms of weights. Also make sure you are clear on any techniques involved.
• Eliminate conversations. This may sound harsh, and it’s not always fully possible, but to the best extent possible, eliminate conversations from the first couple of hours of your day. Obviously it’s nice to exchange pleasantries like “good morning,” but beyond that, aim to have no conversations. Tune out the conversations around you with music.

(3) Distractions

External and internal distractions are a fact of life. They lurk everywhere: your gym friends chatting in the corner. The shiny apps on your phone. The cat litter that needs to be cleaned up. The dishes in the sink. The myriad 2-minute tasks that seem to lurk everywhere. Not to mention the tunnel of your thoughts.

It might seem impossible to eliminate them. Not true.

When you are clear on your purpose and your plan, you’re less susceptible to the influence of these potential distractions.

That said, you can also do some prep work to eliminate some external distractions.

How to eliminate distractions from your morning

• Clear your path. Make sure you don’t have obvious sources of distraction in your path in the morning. Clean your dishes and put them away the night before. Shut off your phone or put it in a zipped up case until you’re out the door. Lay out what you’ll need for your morning so that you don’t need to go rummaging through your drawers.
• Get clear on your plan. Clarity is power. The more you can be guided by your purpose and your plan, the less you’ll fall victim to the external and internal distractions.
• Commit to a schedule. When you have to be at a certain place by a certain time, it’s easier to avoid the lurking distractions. Sign up for a class or make an appointment to meet someone early to workout. In your rush to get out the door you won’t have time for the distractions.

Summary

The key to an effective morning routine is to preserve your energy and executive function.

Three of the biggest energy vampires are decisions, discussions, and distractions.

The key to eliminate them is clarity.

The more clear you can get on your plan, the easier it will be to stay focused and implement without draining your energy.