Podcast Summary

Episode Overview

Podcast: Overcoming Distractions – Thriving with ADHD, ADD
Host: David A. Greenwood
Episode: Why a Rock-Solid Morning Routine Is a Must-Have for Adults with ADHD
Date: June 24, 2025

In this solo episode, host and ADHD coach David Greenwood delves into the transformative power of solid morning routines for adults with ADHD. Emphasizing how the way one starts the day sets the tone for everything that follows, Greenwood shares practical tips, personal anecdotes, and ADHD-friendly strategies to build—and sustain—a morning routine that reduces decision fatigue, curbs stress, and nurtures both productivity and emotional well-being.

Key Discussion Points & Insights

The Non-Negotiable Need for Morning Routines

• ADHD and Mornings: Greenwood highlights that for adults with ADHD, mornings are pivotal; they can set off a productive, focused day or spiral into stress and chaos.

  • “A consistent morning routine... is not a luxury. It’s non-negotiable. It’s structure that creates that clarity piece.” (02:12)

• Executive Function Challenges: ADHD impairs working memory, impulse control, and prioritization, making external structure (like a routine) essential.

  • “I think that reliable morning routine is going to externalize those functions, right? It reduces the decision fatigue, it reduces the overwhelm...” (03:31)

• Stress and Cortisol: Chaotic mornings spike cortisol (the stress hormone), which exacerbates ADHD symptoms and makes functioning harder long-term.

  • “Rushing in the morning creates that cortisol spike... It makes our ADHD even worse first thing in the morning.” (03:50)

The Benefits of a Structured Start

• Sense of Control: Establishing a routine creates a sense of control and agency before external demands pile up.

  • “It gives us a little bit of control right off the bat... A well-designed morning routine gives us that sense of agency before we get into the day.” (05:23)

• Building Habit Strength: Small, automated morning wins (like charging your laptop or making your lunch) accumulate, reinforcing positive habits.

  • “Even tiny simple wins in the morning... they build over time and you begin to realize that that is the way kind of things need to be.” (06:24)

• Proactive vs Reactive: A good morning routine helps one be proactive instead of feeling constantly behind.

  • “Mornings become that kind of launchpad for good work and meaningful work and not so much that fire drill.” (14:32)

Practical, ADHD-Friendly Strategies for Building a Routine

• Start Small and Strategic: Don’t overhaul everything at once—build routines gradually around “anchors” (things that make you feel grounded, like brushing teeth or coffee).
  • “Starting small... it’s not so much a compromise. I think it’s strategic.” (06:11)
• Consistent Order, Not Timetables: Focus on doing things in the same order every day rather than rigidly tracking the clock.
  • “Are there things that you can do in the same order?... I can tell you when I get thrown off, I get thrown off.” (07:05)
• Home Bases for Essentials: Designate set places for medications, inhalers, keys, etc. to reduce morning chaos.
  • “Have a home base for them. Don’t put them in a different place every day.” (08:46)
• Visual Reminders and Trackers: Use bold, visible checklists to prompt action and celebrate partial wins.
  • “People did something as simple as literally take a sheet of paper and a Sharpie... put it somewhere where you can’t miss it.” (09:34)
• Don’t Chase Perfection: Track progress, not perfection. Celebrate partial success.
  • “If you did three or four days out of the seven. Cool. Big win. Take it. Please take it.” (10:03)
• Rewards and Dopamine: Build in small, meaningful rewards (coffee, sunlight, music) to motivate and reinforce the routine.
  • “Maybe it’s a little bit of inspirational music... Maybe it is your favorite coffee or tea or protein shake.” (11:05)
• Be Time-Aware, Not Time-Obsessed: Set realistic time frames to prevent routines from dragging out and derailing the morning.
  • “Having a routine is great, but you can’t take all day to actually get out of the house.” (12:06)
• Mantras and Affirmations: Use self-talk to reinforce the desired identity (e.g., “I’m a person who gets up on time”).
  • “You could use a mantra... I’m a person who gets up on time, I’m a person who gets out of the house with less stress.” (12:53)
• Prep the Night Before: Many morning wins are created in advance (e.g., setting the coffee machine, packing lunches, charging devices).
  • “Maybe you need to start the night before. That’s what I do.” (13:07)

The Ripple Effect of Winning Your Morning

• Enhanced Productivity: Consistent routines create momentum, making meaningful work easier and less effortful as the day goes on.
  • “When us busy people with ADHD consistently win our mornings, I think it creates a ripple effect throughout the day and the week.” (14:00)
• Emotional Regulation and Reduced Guilt: Solid routines regulate mood better, reduce shame, and help break cycles of self-recrimination.
  • “A stable morning routine helps break that cycle with regular proof that you actually are capable of having a less stressful morning.” (15:31)
• Long-Term Impact: Over time, these routines “rewire” self-perception, building confidence and internal stability.
  • “It leads to a long-term, kind of internal shift for you, and it could be game-changing.” (15:41)

Notable Quotes & Memorable Moments

“A consistent morning routine for those of us with ADHD... is not a luxury. It’s non-negotiable. It’s structure that creates that clarity piece, like one of my favorite words—momentum.”
— David Greenwood (02:12)

“Rushing in the morning creates that cortisol spike that we’ve all heard about. It makes our ADHD even worse first thing in the morning... That’s not good at all.”
— David Greenwood (03:50)

“A well-designed morning routine gives us that sense of agency before we kind of get into the day and all the demands try to take over.”
— David Greenwood (05:53)

“Tiny, simple wins in the morning... build over time. And then you sit down at your desk and you feel just a little better because your day got off on the right track.”
— David Greenwood (06:24)

“If you did three or four days out of the seven. Cool. Big win. Take it. Please take it.”
— David Greenwood (10:03)

“I was just talking to somebody who loves to work in a coffee shop, okay? That is fresh hell to me, okay? I need complete silence.”
— David Greenwood (11:20)

“You could use a mantra... I’m a person who gets up on time, I’m a person who gets out of the house with less stress.”
— David Greenwood (12:53)

“A stable morning routine helps break that cycle with regular proof that you actually are capable of having a less stressful morning.”
— David Greenwood (15:31)

Timestamps for Important Segments

• [02:12] — Why morning routines are “non-negotiable” for adults with ADHD
• [03:31] — How routines externalize executive functions and reduce stress
• [05:23] — Establishing control over your day with morning routines
• [06:11] — The logic behind starting small and using anchors
• [08:46] — The importance of a “home base” for essential items
• [09:34] — Visual reminders and adapting trackers for ADHD
• [10:03] — Celebrating partial wins and not chasing perfection
• [11:05] — Motivation through rewards and dopamine cues
• [13:07] — The power of prepping the night before
• [14:00] — The ripple effect of a good morning on productivity and mood
• [15:31] — Building confidence and breaking guilt cycles with routines

Tone & Style

David Greenwood’s tone throughout is relatable, down-to-earth, and practical, blending humor with empathy:

• “That is fresh hell to me, okay? I need complete silence.” (11:20)
• “I’m a simple guy. My rewards? Coffee on demand, hot shower.” (11:38)

He shares lived experience, supportive reframing, and zero judgment, making the advice accessible and actionable for adults navigating ADHD in high-pressure environments.

For those looking to finally take control of chaotic mornings, Greenwood’s episode is a warm, realistic guide for building sustainable routines—one small win at a time.