Morning chaos: “Where are my keys again?!”

How ADHD can derail your morning (and what you can do about it)

Every morning, it’s the same story: you get up, try to follow your routine, and suddenly,... panic: where are your keys?! For many people with ADHD, mornings feel like an obstacle course. You know you need to be somewhere, but your mind feels like a cabinet with too many drawers left open.

Why are mornings so challenging with ADHD?

Stimuli and distractions: While you’re looking for your coat, you notice the dog needs water, there’s a letter on the table, your phone beeps… before you know it, you’ve forgotten what you were doing in the first place.

Working memory: Your brain is like a Ferrari with bicycle brakes: fast, but not always in control. You know your keys are somewhere, but your mind takes a sharp turn and forgets to signal.

Routine vs. spontaneity: Structure helps, but sometimes it feels boring or restrictive. Yet, it’s exactly that structure that can bring you peace.

Practical tips for a calmer start

Designate a spot for your keys

It sounds simple, but it’s often a challenge for people with ADHD. Make it easy for yourself: hang a bright bowl or hook by the door. Train yourself (and your housemates) to always put the keys there.

Write out your morning ritual

List your morning steps (or use pictograms). Hang the list in a visible spot. Think: get up, shower, breakfast, grab keys, head out. Feel free to check off each step!

Prepare the night before

Lay out the things you’ll need in advance: clothes, bag, keys, mask,... so there’s less to remember in the morning.

Use reminders

Set an alarm or reminder on your phone: “Check your keys!” or “Got everything?” Repetition helps your brain get started.

Be kind to yourself

Everyone has chaotic mornings sometimes. With ADHD, it just happens a bit more often. Laugh about it, take a deep breath, and try again tomorrow.

Metaphors to keep it light

Picture your mind as a cabinet with drawers: when too many are open, things fall out. Close a few now and then, and see what’s left. Or: your brain is a Ferrari: fast, powerful, but sometimes with a little less grip on the road. With a few extra guardrails (structure), you’ll get much further.

Morning chaos is part of life, especially with ADHD. But with some clever tricks and a bit of self-compassion, you can make things a lot easier for yourself.

And you know what? Those keys are usually right where you left them last... You just have to remember where that was. 😉

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