Everything You Need to Know About the... Clocks are Going Forward... Oh Wait, is it Backwards?!

Spoiler: It's BACKWARDS!

So, the clocks are about to go back in the UK, which means the delightful phrase "fall back" is what you're aiming for. It's happening on Sunday, 26 October 2025! While getting an extra hour of sleep sounds like a massive treat, for us folks with ADHD, this seemingly small shift can feel like a rogue wave hitting a carefully balanced sandcastle.

Disrupted routines, sleep-pattern chaos, and focus that's already on its own agenda can get magnified, sometimes sticking around for days or even weeks. You're not "making a fuss" or "overreacting" this is a real thing, and you deserve a real-deal guide to hack it.

Why the Clock Shift Feels Harder for the ADHD Brain

Our circadian rhythms our internal "body clocks" are basically the super-bosses managing attention, emotions, and behaviour. They rely heavily on consistency.

When the clocks move back, the light changes, which can seriously mess with those rhythms. It’s not just an hour earlier; it’s a tiny, but mighty earthquake in your brain’s timekeeping system. That can amplify our classic ADHD challenges:

• Routine Jitters: That beautiful, fragile routine you built? The time change can make it feel totally off-kilter, leading to disorientation or anxiety.

• Waking Up/Falling Asleep is a Mess: Many of us already have delayed sleep patterns. Gaining an hour can make mornings feel extra groggy and nights feel super restless.

• The Brain Fog Is THICK: Sleep disruptions make focus, memory, and organisation even harder to maintain. Expect to be more distracted than usual and maybe forget a task or two or three..

• Mood Swings on an Amplified Loop: Small changes can throw emotional regulation off. The time change is a VIP ticket for stress, frustration, or low mood to crash the party.

Your ADHD Friendly Action Plan to Adjust

Ready for some real talk and actionable steps? We’re not aiming for perfection, just 'good enough' grounding!

1. The Gentle Shift Strategy

Instead of a cold turkey hour jump, be sneaky!

• Start Now (or soon!): A few days before 26 October, start going to bed 15 -20 minutes earlier each night.

• The Morning Adjustment: Wake up slightly earlier too. This helps your body and mind gently ease into the new time without a giant shock to the system.

2. Light: Your ADHD Mood Booster

Light is the most powerful signal to your body clock. Use it!

• Get That Morning Light: As soon as you wake up, expose yourself to natural light. Go outside, open the curtains, or sit near a bright window. This signals to your brain: "Hey, it's GO time!"

• Consider a SAD/Light Therapy Lamp: If natural light is rare (hello, UK autumn!), a light therapy lamp used for 20-30 minutes in the morning can be an absolute game changer for resetting your circadian rhythm.

3. Sleep Habits: Your Non Negotiable Foundation

We know consistent bedtime routines are key, but in times of change, they become critical.

• Consistent Wind Down: Stick to the same routine every night. Dim the lights, avoid screens (at least 30 minutes before), and make your sleeping space cool, quiet, and dark.

• Use Calming Techniques: Try a weighted blanket or do a 5-minute deep breathing exercise (there are loads of simple apps for this!) to calm that whirring ADHD brain and help you drift off faster.

4. External Tools: Let Tech Be Your Brain's Best Friend

Your brain doesn't need to carry all the load right now. Outsource!

• Timers & Reminders: Set timers for everything starting a task, ending a break, eating meals. External cues are your friend, especially when internal focus is shaky.

• Schedule Apps are Gold: Use a digital calendar or a scheduling app to maintain your rhythm for meals, exercise, and mandatory breaks during this transition week. Seeing the structure helps prevent that disorienting, off-kilter feeling.

• "What Time is It Really?" Check: Put up a bright, clear note next to a clock that says: "The time has changed. Trust this clock." Just a little mental anchor.

The Most Important Step: Be Your Own Best Friend

Seriously. This is a real struggle, and you are not being dramatic.

The biggest tool in your toolkit is self compassion. If you forget a thing, feel a little rage-y, or get stuck in a hyperfocus spiral, just take a breath. It happens. Acknowledge the wobble, and gently re direct. You are navigating a major shift with a brain that already has a complex relationship with time. Give yourself grace.

With so much love,

Charlotte x

Your ADHD Coach

P.S. Need more support for your unique, complex, and brilliant ADHD brain? Feel free to join us on the ADHD club or book a call for personalised, tailored support. Here if you need me!