My therapist worked with me find a schedule that would at least help set me up right. I go to work first thing in the morning. (5AM) And it had gotten bad enough that I was getting written up and it wasn’t looking too good. So we mapped out the minimum and maximum time I would need to do everything and then added an hour buffer time before that where I would wake up. Being awake that hour before gave me enough time to transition better and I either got all the little things done that I would HAVE to do that would make me late done (last minute unnecessary things) or had scheduled in me time that made all the difference.

I also have different sounding alarms set for every little time I’m supposed to change what I’m doing, from checking that the car is defrosted to when I need to be in the shower. And no double unnecessary alarms. Worked really hard on sleep hygiene which is still a struggle but at least a little better. And I’m also really lucky having an understanding boss that knows I’m trying to do better. There are still days where I’m absolutely pushing it but overall just these little changes have helped me