Spring Forward with ADHD

[KarenADHDWeekly]

It’s an annual occurrence, but are you ready for the clocks to change? Read tips to make it through the next week at [LINK SOON]

[NotAChevy]

i found these and thought they may be helpful:

Springing forward for daylight saving time can be tough, especially with ADHD, since it disrupts routines and sleep schedules. Here are some tips to make the transition smoother:

1. Adjust Gradually

• Start shifting your sleep schedule 15–30 minutes earlier a few days before the time change.

• Wake up slightly earlier each day to help your body adjust.

2. Prioritize Sleep Hygiene

• Stick to a consistent bedtime and wake-up time—even on weekends.

• Avoid screens at least an hour before bed to reduce blue light exposure.

• Use blackout curtains or a sleep mask if the extra morning light wakes you too early.

3. Use Light to Your Advantage

• Get sunlight as soon as possible in the morning to help reset your internal clock.

• Dim lights in the evening to signal to your body that it’s time to wind down.

4. Set Reminders & Alarms

• ADHD brains can struggle with time changes, so set extra alarms for the first week to avoid running late.

• Use reminders for meals, work tasks, and bedtime to reinforce your routine.

5. Caffeine & Stimulant Timing

• Avoid caffeine in the afternoon, as it can interfere with sleep.

• If you take ADHD medication, be mindful of when you take it—adjusting slightly earlier may help with the transition.

6. Plan for Extra Executive Dysfunction

• Expect a few groggier mornings and some productivity struggles. Keep tasks simple and use checklists to stay on track.

• Give yourself extra time for important tasks in case your focus is off.

7. Stay Hydrated & Eat Protein in the Morning

• Dehydration can worsen fatigue and brain fog, so keep a water bottle nearby.

• Eating protein-rich foods in the morning (eggs, yogurt, nuts) can help sustain energy levels.

8. Be Kind to Yourself

• The time change throws everyone off, but it can be especially frustrating with ADHD.

• Give yourself permission to adjust at your own pace, and don’t be too hard on yourself if productivity dips for a few days.

[HalfwayGum in reply to NotAChevy]

What is everyone’s experience?

So far I changed from one day to the other. It was not easy