Write the morning out in small steps with times against them and stick it where you will pass it. Bathroom finished by quarter past, clothes on by half past, at the table by twenty to.

What the research says

A review of the body clock in ADHD reports delayed sleep phase in roughly three quarters of children and adults with the condition, and argues that this is central to it rather than incidental. If your body is running late in the morning, that is a good reason to lean on external structure then rather than on how alert you feel. The review gathers evidence and makes a case; it does not test morning routines.

Strength of evidence: one line of research. A single study, or a theoretical account.