ADHD mornings when you cannot start
Most ADHD morning routines die by Wednesday. You do not need a new personality at 7am. You need one body cue and one first move.
The 12-step morning is a trap
Water, sunlight, journaling, cold shower, protein, a perfect planner spread. That is a full project. ADHD mornings often have enough fuel for one or two moves. When the routine has twelve, you skip it and call yourself the problem.
Build for a bad Wednesday, not a perfect Monday.
A morning that can survive
1. One body cue. Drink water or stand in the doorway of the room you need. That is the whole ritual.
2. Open yesterday's one first move. Not a new plan. The circled line.
3. Two minutes on that move. Opening the email counts.
4. Stop. You already started the day.
If there is no circled line, dump for five minutes before you invent a routine.
Protect the day that already looks heavy
Sunday-you is optimistic. Wednesday-you is real. If you know you crash midweek, put almost nothing extra there. The free weekly planner page is one sheet for that: three intentions, tick the heavy days, one Monday first move.
If you cannot get out of the start
That is not a morning-routine problem. That is freeze. Use a tiny starter, then come back to the day.