From Chaos to Calm: One Simple Practice That Transformed Our Mornings
If your mornings feel like a chaotic scramble—rushed routines, missing shoes, forgotten homework, and everyone shouting over breakfast—you’re not alone. Mornings can be one of the most stressful times of day for families with a child who has ADHD. The transition from sleep to structure is tough for kids whose nervous systems are already working overtime.
But here’s the good news: with just a few minutes of the right kind of movement and mindfulness, mornings can go from frantic to focused. I’ve seen it happen in family after family.
Here’s how you can bring a little more calm into your mornings—naturally.
What’s Really Going On in the ADHD Brain
Children with ADHD have difficulty regulating attention, movement, and emotions. First thing in the morning, their brains are still waking up, but their bodies may already be in overdrive. It can feel impossible to get dressed, eat, and get out the door on time.
The nervous system plays a huge role here. Kids with ADHD often operate in a state of high alert. Their bodies crave movement, sensory input, and predictability—but traditional morning routines don’t offer any of that.
This is where yoga steps in. The right kind of yoga helps kids transition from sleep to wakefulness, brings structure to their bodies and minds, and sets the tone for the entire day.
Success Story: Meet Evie
Evie was 9 when her mum enrolled her in our programme. Every morning was a battlefield. Tears, lost things, refusal to get dressed—her mum dreaded the start of each day. After just two weeks of practising our "Top Morning 5" yoga routine, Evie began waking up and unrolling her yoga mat before her mum even asked.
"She said it made her brain feel less fuzzy," her mum told me. "And I’m not exaggerating when I say our entire household feels calmer."
The Science Behind Morning Yoga
Research from the Journal of Attention Disorders suggests that mindfulness and movement first thing in the morning can significantly improve task initiation and executive function in children with ADHD. Yoga integrates physical movement with breath and focus—a powerful combination that helps regulate both the body and brain.
Try This at Home: The "Top Morning 5" Routine
This short sequence can be done in under 10 minutes. It helps children transition from sleepy to steady and prepares their bodies and brains for the day ahead. All you need is a little floor space.
1. Mountain Pose with Arm Raises (1 minute)
Stand tall with feet hip-width apart. Inhale and lift arms slowly overhead. Exhale and lower them down. Repeat 5 times.
Why it helps: This grounds the child in their body while linking breath with movement, gently bringing focus and calm.
2. Standing Breathing Salute (1 minute)
Start standing in Mountain Pose. Inhale and sweep the arms out wide and up overhead. Exhale and bring the hands down through the centre line, palms pressing together. Add a gentle bend of the knees as the arms lower, then rise tall as the arms lift. Repeat 5 times.
Why it helps: This creates a rhythmic pattern that helps reset the breath and body. The flowing movement with breath helps organise sensory input and promotes a calm, regulated state.
3. Cat-Cow on All Fours (2 minutes)
On hands and knees, inhale as you arch the back and look up (Cow). Exhale as you round the spine and tuck the chin (Cat). Repeat slowly for 6-8 breaths.
Why it helps: Rhythmic motion soothes the nervous system and improves coordination between brain and body.
4. Seated Twist (1 minute)
Sit with legs wide. Exhale twist to the side and drop nose to the floor.
Inhale centre. Exhale twist to the other side and drop the nose to the floor
Inhale centre. Repeat x 6.
Why it helps: Twisting supports digestion (often sluggish in the morning) and helps stimulate focus and clarity.
5. Star Pose with Shake & Still (2 minutes)
Stand with legs wide and arms extended in a big X. Shake arms and legs while counting to 10. Then stand still and take 3 deep breaths.
Why it helps: The shake releases excess energy; the stillness builds self-awareness and self-regulation.
Tips to Make It Stick
Make it playful: Give each pose a fun name (e.g., "Stretchy Tree," "Swaying Sloth") to keep kids engaged.
Keep it short and sweet: Even 5 minutes can make a big difference. Focus on consistency, not perfection.
Join in: Doing the routine together strengthens connection and models healthy habits.
Use a visual chart: Kids love checking off each pose on a colourful morning yoga chart.
Your Morning Reset Starts Here
Imagine mornings without meltdowns. Imagine your child walking into school feeling calm and confident. That’s the power of this simple, natural approach. And it doesn’t require special equipment, training, or medication—just a willingness to try something different.
Our 10-week Yoga Solution for ADHD has helped hundreds of families create calmer mornings, stronger routines, and happier kids. It’s designed specifically for children with attention challenges and includes easy-to-follow routines, videos, and tips for parents.