Let’s be honest—mornings can feel like a full-body assault if your brain’s wired a little differently.
If you’ve ever opened your eyes to a flood of thoughts, notifications, or mental chaos, then you know:
Neurodivergent mornings need a different kind of strategy. Not a five-step Pinterest-perfect miracle.
Not a guilt-heavy “miracle morning” routine that only works for monks or influencers.
But something real. It is actually fun. Above all, it's Regulating.
Here’s what actually works for me—and why it might just change your day, your brain, and your body for the better.
My Morning Routine (Neurodivergent-Tested. Nervous-System Approved.)
This isn’t your average wake-up-and-meditate story. My routine might sound a little bizarre… but after years of trial, error, and science-backed experimentation, it’s my daily dopamine-and-cortisol reset.
1. Wake to Mood-Boosting Music
Forget harsh alarms that jolt your cortisol awake. I start with music that shifts my vibe—frequency-based playlists, chill beats, or spoken affirmations. It cues the nervous system that we’re waking up with intention, not urgency.
2. Drink 32 oz of H2O First Thing
Hydration is your first hit of cellular energy. For ADHD brains especially, dehydration equals instant fog. I drink 32 ounces of water before coffee, before emails, before anything else. Bonus points if it’s mineralized or warm with lemon.
3. Jump or Rebound 100 Times
Yes, I literally jump 100 times. On a trampoline, on the floor, or even as micro-bounces while brushing teeth. It activates lymphatic flow, gets my vagus nerve online, and clears residual cortisol from sleep. It’s weird. It works.
4. 7 Minutes and 8 Seconds of Quiet
This is my NSDR time—Non-Sleep Deep Rest. Think yoga nidra meets micro-meditation. Just 7 minutes and 8 seconds (odd numbers are sticky) helps recalibrate the nervous system, support neuroplasticity, and put me in the driver’s seat of my day.
5. ☕ Sip Smart for Success
Coffee’s non-negotiable—but not just any coffee. Mine is paired with a custom Daily Must: MCT oil, L-theanine, adaptogens, and brain-boosting superfoods. It fuels cognition and calm. No jitters, no crashes—just focus.
6. Get on the Mat for at Least 10 Minutes
Stretch. Breathe. Mobilize. I use this time for fascia release, yoga-inspired flows, or nervous system-friendly micro-movements. The goal is to sync body and brain—not burn calories. It’s regulation, not rigor.
7. 🍫 End with Raw Cacao 100% for me) or a Mood-Boosting Bite
Before I hit go on the rest of my day, I finish with a pinch of raw cacao—blended into my coffee, smoothie, or savored on its own. Cacao is rich in magnesium, phenylethylamine, and natural compounds that help release dopamine and serotonin. It’s functional pleasure—and for me, it’s magic.
Why It Works (Especially If You Have ADHD, Anxiety, or Just… Life)
This morning rhythm isn’t about hustle. It’s about harmony. Every element is designed to regulate your nervous system, reset your hormones, and give your brain the conditions it needs to focus, move, and thrive. If you’re neurodivergent, overstimulated, or simply tired of feeling behind before 9 a.m., this kind of reset can be life-changing.
Want Help Building Your Own Morning Flow?
This is just one version. I help humans, creatives, and neurodivergent professionals design personalized routines that work with their biology—not against it. It doesn’t have to be perfect. It just has to be yours.
→ Join my Alchemist Untamed community for more tips, tools, and no-fluff guidance
→ Sign up to get the Newsletter to discover more amazing tips and tricks
→ Book a 1:1 Strategy Intensive to map your Morning Rhythm Blueprint
You don’t need a longer to-do list. You need a smarter start.
Let’s make mornings your secret weapon—not your stress trigger.
XO
Chelsea