Mornings can feel like a gauntlet when your brain struggles with transitions. The secret isn’t more discipline; it’s a gentler ramp that reduces decisions and lets Chaos handle the logistics. This routine pairs evening scaffolding, sensory cues, and context-aware nudges so you can leave the house calm rather than frazzled.
Reset the Night Before
Give tomorrow a head start
Pack bags, line up medication, and pre-select clothes while your executive function still has fuel. Research on ADHD shows that consistent routines reduce the cognitive load of mornings and help sustain attention.[1] Drop a quick checklist into Chaos so the assistant nudges you just after dinner.
Protect your sleep window
The NHS recommends winding down with low light, screens off, and a predictable bedtime to keep circadian rhythms stable.[2] Set Chaos to dim smart lights and cue a soothing playlist automatically at 22:00 so you don’t rely on memory.
Create a Low-Friction Wake-Up Flow
Stack sensory cues
Place a sunrise lamp by the bed, schedule your favourite upbeat track, and pop a textured mat beside the alarm. Chaos can prompt these simultaneously, creating a multisensory signal that it’s time to move.
Keep decisions out of the morning
Prep breakfast in jars, label drawers with outfits, and store essentials in one basket. Pair this with the process design work from our executive dysfunction action plan so the first hour runs on rails.
Let Chaos Carry the Admin
Context-aware reminders
Chaos checks your calendar, traffic, and usual departure time, then nudges you exactly when you need to step out. Add a “temperature check” task so it suggests a coat when the morning turns chilly.
Friendly prompts to ground you
Instead of blaring alarms, Chaos sends messages like “You’ve got 15 minutes before the train—want to fill your water bottle now?”. That tone keeps anxiety low and momentum steady.
Map your morning once, let Chaos handle the nudges, and reinvest the saved energy into deep work later in the day.