Every spring and fall, we adjust our clocks and prepare for the shift that comes with daylight savings time. Just a few days ago, on November 3rd, we set our clocks back. While for some, this change is a minor inconvenience, daylight savings effects on ADHD can be more pronounced, impacting focus, sleep, and routines. However, with a little preparation, some practical strategies, and plenty of self-compassion, navigating this shift can be much smoother.
Why is Daylight Savings a Big Deal for People with ADHD?
Daylight savings time disrupts our body’s natural rhythms, almost like telling our internal clock to "reset." While this change may feel manageable to most, people with ADHD often find it challenging to maintain routines and manage sleep – even without the extra nudge of a time change. Many individuals with ADHD already struggle with sleep, and the shift can make it even harder to fall asleep or wake up refreshed, throwing off focus, mood, and energy.
What Can We Do to Help?
Stick to a Routine: A consistent daily schedule can provide much-needed stability. Keeping regular times for waking up, meals, exercise, and other activities can create predictability amid the time change.
Prioritize Sleep Hygiene: Good sleep habits become even more crucial during this transition. Turn off screens before bed, establish a relaxing wind-down routine, and ensure your sleep environment is comfortable and dark. These small habits can make a big difference.
Get Some Sunlight: Natural light is essential for regulating your body’s internal clock. Aim to spend time outside, especially in the morning, to soak up daylight and support your natural rhythms.
Lean on Reminders: Daylight savings can make time management a little trickier, so setting reminders is especially helpful. Whether it’s notifications on your phone or a reminder app, having these prompts can help keep you on track.
Be Kind to Yourself: Missing an appointment or forgetting a task doesn’t mean failure. Adjusting to time changes takes time, and a little self-compassion goes a long way. Give yourself some grace as you settle into the new routine.
Reach Out to Others: Let friends, family, or coworkers know that this time change is a bit challenging for you. A quick heads-up can help them understand if you seem a bit “off,” and knowing others are aware can be reassuring.
By making these small adjustments and leaning on strategies that work for you, managing daylight savings time can become more manageable, even with ADHD.
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