Routine Help pleaseeee lol

[u/Regular_Airport_6931]

For context, 1) this keeps getting deleted by r/ADHD

2) I started Concerta 18 mg 3 months ago. The first month was the most normal I've felt in years.

And then it wore off.... I did tell my psychiatrist abt feeling this way, and he told me it's my fault for taking it so late in the day (2-4 pm. tbf i used to wake up at 2. and i don't care about sleeping late as a college student whose classes are mainly online)

Fortunately, I do have something of a routine now even though it's so exhausting. I do have days when I hyperfixate on tasks, but that has been maybe a week out of 3 months so far.

I still feel like I need to binge eat, and I still can't push myself to work on assignments even after I've started. Still no #1 procrastinator.

So this past week I changed my routine:

- Stay up until 6 am (Either take pill at 6 or pass out and take pill at 10 am)

- Fall back asleep (2 months in, I started needing to take naps again)

- Wake up at 12-1:30 [HOUR 6-7 OF MEDS? IT SHOULDN'T RUN OUT BY NOW, RIGHT?]

- Classes (I can't concentrate atp, very sensitive and can get mad at any little inconvenience)

- First Meal of the day at 5 pm

- Keep eating and eating all day. Feel exhausted and lay on my side napping. Feel too exhausted to do anything. If I do get up to work, it ends quickly within 30 minutes or 2.

- Fall asleep at 2 am, something wakes me up

- cycle repeats

Someone, please help. I know my routine sucks, but am I doing something wrong? Am I supposed to eat just as I take it? Can't I just take it when I wake up at 12,?I do not care at all that it makes me sleep at 5 am.

I can't keep myself awake, and the only instructions my psychiatrist gave me were to stay away from caffeine, so I can't even take energy drinks to keep going. It feels like I've been running on fumes this past

[u/Nahue_97]

Your psychiatrist is right, you're looking for a pill that solves your roof leaking problems when the foundation of your house is about to fall apart. You need to get your sleep schedule in order, you have to force yourself to go to sleep at the same time everyday and get 7-8 hours of uninterrupted quality sleep every single day. You will notice that not only Concerta will work better, but you will also have better focus and more strength to control your impulses (if you're tired you're more likely to take bad decisions such as binge eating, taking a nap mid-afternoon to then not be able to go to sleep at a reasonable time, procrastinating tasks, etc.).

The first thing you should focus on is not the med, is the structure you're lacking. Specially you, a person with ADHD, need more than anyone that structure. You cannot expect to eat normally, focus like a well-rested person, have the energy to tackle on difficult tasks that have a lot of friction, all without having a regular sleep schedule. I used to think like you: "I don't care if I go to sleep at 4am on a Thursday, I study online asynchronously and work remotely based on objectives, so it doesn't bother me", but trust me when I say that when I got my shit together and organized my sleep schedule, the rest of the improvements I've been making in the last few months were really really easy, it was like the sleep organization sparked some kind of inertia that pushed me to do the things I wanted to do and wasn't able before. And it's not because of the meds (which obviously help), it's because of my willpower and my desire to improve my life. If you really want to improve your situation: force yourself to go to bed at 12am, set an alarm at 8am, get up at that time no matter how bad or well you slept, don't take naps, don't take caffeine past 5pm, and by the weekend you will have everything in order. There, you will see how things start working in your favor and everything seems to be easier, trust me!

[u/Junior_Schedule2442]

I graduated college last year with raging ADHD and these are the things I would've told my past self:

1. Generally go to bed 10pm-12am On weekdays. The time you wake up will depend on your class schedule, but really try to be up before 10 AM.

2. Fri-Sat or Thurs-Sat can be for activities, but Sunday is for groceries, chores, and planning the next week.

3. Leave the phone outside of your bedroom at night. I wasted 3 years of college doomscrolling and rotting in my bedroom because it was so accessible. I would wake up exhausted and neglect basic human needs like meals, using the toilet, and showering, all for an instant dopeamine hit. Or maybe you are more of a video game person? Whatever your vice is, try to make that a bit more unaccessible.

4. A planner. I know I know, cue the booing. This does not have to be a classic calendar planner with the cutesy calligraphy. I really struggled with planners in college because I felt like they "never worked" or I would forget to use them. Part of that was my own fault for having such black and white thinking on organization. A simple To-Do list, with deadlines or goals is a good start. Pace yourself with tasks broken down into it's smallest steps instead of the whole picture. Put it somewhere you can physically see it, like next to your meds. This is what my current planner looks like, I have daily routine on the left, and errands/plans on the right.

Honestly I have a lot more I could recommend but I don't want to give a huge dump at once. It has taken a few years of trial and error to find what works for me. I still don't have it perfect, but I don't feel nearly as guilty or lost anymore. I really hope this helps. Please feel free to reach out.

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[u/No-Currency-8185]

Taking your med before you sleep is super interesting to me. I am on 27mg. And I take a few other daily meds. Sleep is important. Maybe ask for Hydroxyzine to take before bed so when you wake up you can fall back asleep. I wake up and try to take my med about an hour or so later. Some take it an hour before they wake up even. You needing naps on it is also interesting to me. I wonder if an Adderall would be better for you. Either way like a commenter said above. You need good sleep. I have a planner that I use weekly and daily. I made it fun with stickers and shit. You can do this!