![]() Sleep Mask: Using an eye mask or blackout curtains can completely transform your sleep because darkness is key to keeping melatonin flowing. Keeping a regular wake time is the most realistic way to maintain a consistent schedule and regulate your sleep hormones. Wake up at the same time every morning: Your body’s sleep system thrives on consistency. Keep it Cool: Turn the temperature in your room down to 65-68 ☏ (18-20 ☌), the ideal temperature range for sleep and melatonin production. Get Noisy: Noise machines, especially pink noise (think ocean waves and raindrops), can boost sleep and improve sleep stability. Quiet your mind: Racing mind keeping you awake? Using techniques like progressive muscle relaxation can help quiet your mind and ease you into sleep. Skip caffeinated beverages within 5-7 hours before bed for better sleep. No Late Lattes: It takes your body up to 12 hours to fully metabolize caffeine. ![]() Try a supplement (0.3mg is the ideal dose) or have melatonin-inducing snacks like tart cherry juice. Melatonin: Many people with ADHD have lower levels of melatonin. Using a happy lamp or getting 20 minutes of early morning light exposure is a great way to help boost your circadian rhythm. Happy Lamp: Many people with ADHD have physiological differences in their circadian rhythms that make it hard to get consistent sleep. Use this alert to power down electronics, dim the lights and begin your bedtime routine. Set a Wind-down Alarm: Most smartphones allow you to program your bedtime and will alert you an hour before you intend to be sleeping. Don’t be shy about setting several obnoxious reminders leading up to your deadline. Get Smart(phone): Utilize your notepad, reminder alerts, and calendars to help you meet deadlines. Make sure it’s your dominant side pocket, so you’re more likely to reach in there and find your reminder. Pocket Notes: Writing on your hand is risky try writing important things on notes and putting them in your pocket. ![]() ![]() For instance, if you are delaying beginning a project and your initial thought is, “there’s so much work it’ll take forever,” try checking yourself with a less negative and more realistic thought like, “if I begin this today, I’ll feel better, and there will be less work tomorrow.”Ģ4-Hour Hot Spot: Have a designated area somewhere like your desk where you can place your “need to-dos.” Place anything there that needs your attention within 24 hours so that it doesn’t get lost. Reframing: Combat unhelpful thought patterns by reframing tasks in a positive or more realistic way. Give yourself a check mark for every cycle completed. After 20 minutes, take a 5-minute break and repeat again. Try the Pomodoro Technique: Set a timer for 20 minutes and begin working on your task. This can help boost confidence and keep you from feeling overwhelmed, You can also use color-coding on Google calendar to make things stand out.īreak down tasks: Have a goal or deadline? Create mini-deadlines along the way. Use colors to help things stick in your memory, such as highlighting important dates, color-coding files, putting to-dos on bright paper, and adding stickers or color to virtually anything that needs your attention. Use color: People with ADHD are often visually oriented. You can write appointments and deadlines in bright colors and cross off each day that goes by– this helps a ton with time blindness. A wall calendar: A dry erase wall calendar is a great way to keep on top of things. ![]()
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