Chaos is a staple of ADHD. But ADHDers frequently come to us complaining about time lost to stressful evenings.
After a day filled with decisions, managing symptoms, coping mechanisms, and masking behaviors, the transition to evening can be particularly challenging. The combination of fatigue, unfinished tasks, and the need for routine can lead to a disordered end to the day.
We might start with the best intentions—planning to cook a healthy dinner, spend quality time with family, and simply unwind. However, the reality often looks different. Distractions everywhere, time slips away, and before we know it, we're staring at a cluttered kitchen, an unfinished to-do list, and a clock that seems to have moved too fast.
Evenings are supposed to be time for unwinding and relaxing from the day for bed. But with ADHD, we often end the day with a procrastination pile-up and trying to fit everything into the last hours of our day. This can leave us feeling overwhelmed and stressed instead of relaxed and ready for rest!
Decision fatigue from the day dwindles our ability to make effective choices. This is an issue when it’s down to the wire for decisions we put off throughout the day!
After making decisions, staying focused, and managing impulses all day, our brains are tired. This fatigue can make it harder to organize tasks and stick to routines.
After all of the hours of non-stop sensory input, it can be challenging to settle down and relax. Everything can begin to feel overwhelming and "too much".
Of course our inconsistent (or lack of) routines combined with unexpected changes can throw off our evening plans, leading to this sense of chaos. The unfinished tasks from the day can loom large in the evening, creating a sense of overwhelm and making it difficult to know where to start.
If you're tired of struggling with chaotic evenings with ADHD, consider the following...
Instead of over-organizing and trying to stick to a minute-by-minute schedule, reduce stress by incorporating flexibility.
Always add 20 minutes to ETAs
Include time for unwinding activities
Drop perfectionist expectations & don’t expect consistency every day
Keep a list of your favorite activities you enjoy doing in the evenings to help relax and disconnect from the stress of the day.
Watch TV
Go on phone
Have tea or dessert
Play video games
Read a book
Mindfulness time: journal or meditate
Make it easier for your future self by planning ahead and prepping wherever possible. Aim for less decisions to make and less tedious tasks to do in the evenings.
Plan your week out on Sunday
Pack your gym bag and leave it in your car
Organize your info for a project in one place
Grab-and-go foods ready
Develop routines that you’re confident in with my FREE downloadable ebook: "How to Focus by Focusing your Time"
All my best,
Coach Brooke
