My ADHD-Friendly 10-Minute Morning Reset (That I Actually Stick To)

Mornings used to be a chaotic mess for me — snoozed alarms, decision fatigue, and way too much scrolling before I even got out of bed. Now? I’ve got a super simple routine that helps me move, fuel up, and check in with my day — and best of all, it doesn’t feel like a 20-step wellness checklist.

Here’s my 10-minute morning reset — ADHD-approved, chaos-minimized.

⏰ 1. No Snooze, Just Shoes

As soon as my alarm goes off, I get up. No snoozing — that’s my rule. I keep my workout gear ready the night before, so I can roll straight into it without having to think.

I jump on the treadmill for 15 minutes. It's nothing intense — just something to get my brain online and my body moving. It shifts me out of sleep mode and gives me a little dopamine boost.

🚿 2. Quick Shower + Real Clothes

Once I’m off the treadmill, I head straight to the shower. Even a 2-minute rinse makes a difference — it’s like hitting “refresh” on my brain.

I don’t overthink what to wear. I’ve got a few go-to comfy outfits that make getting dressed easy. Real clothes = real momentum (even if I’m staying home).

🥤 3. Fast Fuel — My Protein Shake

Breakfast used to be a stress point for me. Now I just make a high-protein shake. It’s quick, keeps me full, and doesn’t involve cooking or cleanup — exactly what my ADHD brain needs to stay on track.

🧠 4. One-Minute Check-In

Before I dive into anything, I glance at my planner to see if I have any appointments. That tiny check-in helps me avoid surprises, feel a bit more in control, and decide what has to happen today.

That’s it. No meditation cushions, no 5 AM journal prompts — just a small series of steps that help me feel more like myself.