7 Tips for Getting Out the Door in the Morning

Patty Laushman
Apr 30, 2022
5 min read

Updated: Jan 13

Creating the environment for a smoother morning starts the night before. Use these tips to reduce stress and experience a smoother start to the day.

Quick Summary

Set yourself up the night before by packing everything you need (bag, lunch, paperwork) and putting it by the door.
Reduce morning task load by bathing at night and simplifying hygiene if sensory discomfort makes showers hard.
Make getting dressed easier by sleeping in your next-day clothes when it works for you.
If you take ADHD medication, consider taking it in bed about 20 minutes before getting up (as directed by your prescriber) so it can start working.
Build more success into your routine by waking up with extra time, using multiple alarms, and keeping a written checklist of steps.
Use small, planned rewards if you’re ready early to boost motivation without derailing your departure time.

A man frantically trying to get dressed in the morning with clothes and clutter in the background.

Check out these tips below...

Ensure everything you need to leave is packed the night before Backpack? Check. Lunch? Check. Homework? Check. Pack it up and leave it by the door. Then grab it on your way out.
Bathe at night instead of in the morning Reducing the number of complex tasks that need to be done in the morning will have the biggest impact on success. Bathing at night not only reduces the number of complex tasks in the morning, it can help you wind down for sleep. Some neurodivergent individuals find bathing to be a sensory nightmare, though. If this is the case, minimize the frequency of bathing, utilize other hygiene tactics like baby wipes and dry shampoo, and disconnect it from the bedtime routine if it's not a soothing activity.
Sleep in the clothes you will wear out the door For many neurodivergent people, getting dressed is a very complex task. Don't just pick out your clothes the night before, turn them into pajamas if you can! Yes, they'll be wrinkled, but who cares when your morning goes more smoothly?
Take your meds in bed about 20 minutes before you need to get up (with a favorite beverage perhaps) If you take medication for ADHD, giving it time to work before rising gets you ready to focus on what you need to do before demands are placed. And make it a treat with your favorite beverage if possible. Orange juice? Soda pop? A spoonful of sugar? Whatever makes the medicine go down. This is a judgement-free zone.
Wake up with plenty of extra time to get ready There is nothing more stressful than running out of time. Just don't do it – by leaving plenty of extra time. Set multiple alarms if necessary, and make sure one is physically across the room so you have to get up to turn it off.
Have a checklist of steps you need to perform to get ready Having it in writing helps you build executive functioning skills because you can see each step in the routine. Practicing the same steps over and over helps commit them to memory so each step is not a huge energy-drain. This leaves nothing to chance for whether or not you've earned number 7 below.
Plan to reward yourself for getting ready before you need to leave Did you finish early? If so, then celebrate with something you find rewarding, but not so rewarding you won't want to leave. Some quality YouTube time might do the trick. Make sure you decide up front (such as the night before) what you will earn when you achieve success to help with motivation.

If you'd like this information in digital guide format, you can get a free copy of "The Definitive Guide to Getting Out the Door in the Morning" here. Just fill out the form, and I'll send it right away.

And if the tips above don't do the trick, and mornings are still fraught with anxiety and stress, a life coach may be able to help. Contact us to schedule a complimentary coaching consultation to determine if it makes sense to work together and create an individualized plan.

Key Takeaways

The easiest way to improve mornings is to shift decisions and prep to the night before.
Fewer steps in the morning usually means less stress and a higher chance of leaving on time.
Sensory needs matter; routines work best when they’re practical and neurodiversity-affirming, not rigid.
External supports (checklists, alarms, items staged by the door) reduce executive functioning load.
Motivation often improves when there is a clear reward tied to the routine.
If mornings stay consistently stressful, individualized support (like coaching) can help you find what actually fits your brain and life.

FAQs About 7 Tips for Getting Out the Door in the Morning

What if bathing at night doesn’t work for me?

If bathing at night makes sleep harder or feels overstimulating, it’s okay to adjust. Some people do better with shorter showers, a different water temperature, fewer steps, or alternative hygiene options (like wipes or dry shampoo) on lower-demand days. The goal is consistency and reduced stress, not perfection.

Is it really okay to sleep in the clothes I’m going to wear?

If it helps you get out the door, it’s a valid strategy. Comfort and sensory needs come first. If wrinkles or fabric feel bothersome, you can experiment with softer fabrics or a “nearly-ready” option (like clean pants and a comfortable top) that still reduces steps.

How do I make a morning checklist that I’ll actually use?

Keep it short and specific. List only the steps that truly need remembering (for example: meds, hygiene step, clothes, breakfast, wallet/keys/phone, bag). Put it where you’ll see it (bathroom mirror, by the door, or on your phone). If it feels too long, it’s a sign the routine may need simplification.

What if I build in a reward and then can’t stop?

Choose rewards that are time-limited and easy to end (like a single short video, a specific playlist, or a 5-minute game timer). Decide the reward the night before, and set a timer so you don’t have to rely on willpower in the moment.

I’m doing all of this and still running late—what next?

That’s a sign your routine needs more customization. Common next steps include identifying the biggest “time traps,” adjusting wake time, reducing steps further, and building transitions that match your energy level in the morning. A coach can help you troubleshoot without judgment and design a realistic plan.

About the Author

Patty Laushman is the founder and head coach of Thrive Autism Coaching. An expert in the transition to adulthood for autistic emerging adults, she coaches parents in applying her SBN™ parenting framework to strengthen relationships and foster self-sufficiency through her Parenting for Independence program. Patty’s work is rooted in a neurodiversity-affirming, strengths-based approach that empowers both parents and autistic adults to thrive. She is also the author of the groundbreaking book, Parenting for Independence: Overcoming Failure to Launch in Autistic Emerging Adults.