Smiling Black woman with curly hair standing outside in the morning sun, representing calm and confidence from using ADHD-friendly CBT morning routines.

Start your day with clarity and calm. A 5-minute reset can transform ADHD mornings into moments of focus and intention.

Mornings can be rough, especially for ADHD brains. Between mental fog, racing thoughts, and the uphill task of just starting, it's easy to feel behind before the day even begins.

That’s where a quick 5-minute morning reset comes in. With a few ADHD-friendly CBT (Cognitive Behavioral Therapy) tools and a micro-dose of mindfulness, you can kick off your day with clarity, intention, and a little more calm.

Step 1: 1-Minute Grounding Check-In

Mindfulness Micro-Practice

Before reaching for your phone, try this: Sit up, plant your feet on the ground, and name:

  • 1 thing you see

  • 1 thing you hear

  • 1 thing you feel (physically or emotionally)

This brings your brain out of autopilot and into the present moment.

Step 2: Reframe the Morning Narrative (2 Minutes)

CBT Strategy: Catch It – Check It – Change It

Write down one thought you’re waking up with—especially if it’s negative or anxious.

Example:

“I’m already behind. Today’s going to be a mess.”

Now check it:

  • Is this 100% true?

  • What’s a more balanced thought?

New thought:

“I’m starting where I am. One small step is still progress.”

Even if you don’t believe it 100% yet, practicing reframes can shift mental patterns over time.

Step 3: Micro-Plan with Self-Kindness (2 Minutes)

CBT Strategy: Task Chunking + Self-Talk

Ask:

  • “What’s one thing I can do in the next hour?”

  • “What would help make that easier?”

Write it down, and give yourself permission to focus on just that one task. ADHD brains thrive on small, doable wins.

Try this self-talk reframe:

“I don’t need to finish everything, I just need to start something.”

Final Thought

You don’t need a perfect morning routine. You need a compassionate reset, a chance to start your day from a place of intention, not overwhelm. ADHD brains can thrive with the right tools and support. Start with five minutes. Start with you.

Looking for more ADHD support? Schedule with James today by clicking here.

James Douglas Jr. RMHCI AMFT, Associate Therapist & Wellness Consultant (II)

James Douglas Jr. is a licensed mental health therapist and ADHD coach who helps individuals, couples, and families gain clarity, reduce overwhelm, and reconnect with their strengths. With more than a decade of experience, James blends deep clinical insight with practical strategies to support growth at every life stage.

His specialties include ADHD and executive functioning, anxiety, parenting, and identity development, especially within high-pressure, high-performance environments. He’s also a skilled couples therapist trained in the Gottman Method and Strategic Family Therapy.

James’s work is grounded in culturally responsive, affirming care. Clients often say they feel deeply understood and empowered in their work with him, especially when navigating complex emotional patterns, relationship stress, or creative/professional burnout.

https://dreavita.com/james-douglas-jr-rmhci-amft
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You’re Not Lazy: Understanding Executive Dysfunction in ADHD