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When scheduling your evenings and developing a routine, whether it is for yourself or your child, identify
one or two things that usually provide most stimulation and eliminate them from pre-bedtime hours. In my own routine, I begin my wind down by shutting off my computer right after dinner. This prevents me from getting caught up in email, research, or any other number of interesting things that Internet has to offer.
The next thing to consider when planning your routine is to schedule in “down time” for some serious relaxing. For me, this can mean taking 15 minutes to meditate, going for a walk with my dog, or even just sitting in my favorite chair and breathing deeply. Whatever it is, I do it alone.
And finally, set up a “signal” that will let your body know it’s time to start shutting down. The very last thing I do at night is brush my teeth. This is my signal to my body and mind that day is now over and it is time to rest. You may choose to do some light reading, tuck in kids, or make your lunch for tomorrow – what it is doesn’t matter, as long as it’s same small task repeated every night.
Once you have developed your schedule, make it a routine. People with ADD often work well with this kind of structure. You can change activities you plan for each night, as long as you stick to basics. Get your body and mind used to winding down in evenings, and you may just find yourself falling asleep easier at night!
Jennifer Koretsky is an ADD Coach who helps clients find peace through ADD management. She offers private and group coaching, skills groups, workshops, and a free e-Newsletter. For more information, visit www.ADDmanagement.com.
