Spring Forward, Not Spiral: Managing ADHD During Daylight Saving Time
- jennawillis89
- Mar 5, 2025
- 2 min read
Ah, daylight saving time—that magical (and slightly chaotic) moment when we “spring forward” and suddenly lose an hour of sleep. For most people, it’s an annoying inconvenience. But for those of us with ADHD? It can feel like someone threw a wrench into our carefully balanced routine.
ADHD brains thrive on structure, consistency, and (let’s be real) the occasional panic-fueled productivity sprint. So, when the clocks jump forward, our internal clocks take a hit, too—leading to grogginess, irritability, and even more executive dysfunction than usual.
But don’t worry! With a little prep, you can adjust smoothly and avoid an ADHD-fueled spiral. Here’s how:
1. Start Adjusting Early
Instead of shocking your system with an instant one-hour loss, try shifting your sleep schedule by 15 minutes each night a few days before the time change. This helps your brain ease into the transition, rather than throwing it into full rebellion mode.
2. Keep a Consistent Sleep Routine
Your ADHD brain might love chaos, but your body? Not so much. Sticking to a consistent bedtime and wake-up time—even on weekends—helps regulate your internal clock. Bonus tip: Use an alarm (or three) to remind you when it’s time to start winding down.
3. Get Some Morning Sunlight
Sunlight is nature’s way of telling your brain, “Hey, it’s time to be awake now!” Getting outside for even 10–15 minutes in the morning can help reset your circadian rhythm and make waking up feel slightly less painful.
4. Be Mindful of Caffeine
If you rely on coffee or energy drinks to function (no judgment!), be extra careful about your caffeine intake in the days following the time change. Caffeine too late in the day can mess with your already-sensitive sleep cycle, making it harder to adjust.
5. Use Your ADHD-Friendly Tools
Timers, reminders, alarms—whatever keeps you on track, lean into it! Your ADHD brain may need some extra nudging to adjust to the new schedule, so use all the tools in your arsenal.
6. Be Kind to Yourself
Feeling sluggish? Unfocused? Frustrated? It’s normal! Give yourself some grace as your brain and body adjust. Plan for a little extra rest, simplify your to-do list, and remember that you’ll get back into your groove soon.
Final Thoughts
Daylight saving time might throw a temporary curveball, but with a little planning, you can keep it from totally derailing your routine. ADHD brains are adaptable, creative, and resilient—and you will get through this!
Now, go set those reminders, soak up some sunshine, and (most importantly) don’t forget to change your clocks. Future You will thank you!
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