How to Get out of Bed When You Have ADHD
Have you ever struggled to get out of bed in the morning? If this happens to you, fret not. You are not alone. Many ADHDers face this struggle, including myself. It can be really hard to pull oneself out of bed in the morning. However, there are things you can do to assist your waking process.
Alarm System
If your alarm sits right next to your bed, there is a high likelihood you will turn it off and go right back to sleep. I suggest an alarm system. An alarm system involves a multi-step process for turning off your alarm that increases the likelihood you will get out of bed. You cannot simply rely on one thing to get you out of bed in the morning.
I used to just have one alarm go off in the morning, but that was not helpful. I overslept a lot. Now, I have an alarm clock across the room. I also have my phone play an annoying song at my waking time. I also have a second alarm clock that has a special attachment that slides under my mattress and vibrates when it is time to get up. Oh, and sometimes my dogs bark at me.
Your alarm system does not need to be as complex as mine, but the more unavoidable your alarm system is, the more likely it is to get you out of bed on time. What system can you set up?
Be SMART about Waking Up
With all of our smart devices these days, it behooves us to get them involved in the waking up process. For example, the lamp beside my bed has a smart light bulb in it. I use my Alexa to have it turn on every morning around the same time my alarm goes off. This creates an environment that is not conducive to sleep. What can your smart items do?
Schedule Something Interesting First Thing in the Morning.
Interest is key for the ADHD brain. Having something for which it is worth getting out of bed will help you get up on time. This is probably not likely to be work or school. Those tasks are probably not exciting enough. It could be coffee with a friend or something like that. The key is to have something for which you want to get out of bed. What excites your brain?
Stay on Top of Your Mental Health
Laying in bed, not wanting to get up, can sometimes be a symptom of depression. If this rings true for you, perhaps, it is time to take a more active approach to your mental health. Staying on top of your mental health will help you with getting out of bed in the morning.
Your Plan Should Be as Unique as You Are
Lastly, the above suggestions are just that, suggestions. Feel free to use what you like and discard the rest. If anything sparked an idea that might work for you, run with it. Experiment. ADHDers need unique strategies to succeed in life.
PS A coach can help you develop unique strategies for your ADHD management plan.