How can I better spend my mornings waiting to go to work?

[SpringIsSpringing23]

I work 2.30pm to 10pm. I leave for work around 1.45pm.

I live alone, no pets, nobody "needs" me. I have adhd and struggle to motivate myself in the mornings. Some people with adhd, myself included, struggle to do anything when they know they've got an appointment. So for me I feel I can't do anything or go anywhere as I know I've got to go to work. It's hard to explain.

My mornings tend to go like this:
Wake around 8am. Laze in bed playing on phone. Get up about 9am to get breakfast, sometimes get back in bed and read whilst having breakfast or I'll sit on sofa watching TV.
About 11 I'll get in the shower.
12.30 I get my lunch.
1.30 get ready for work.

Complete and utter waste of day.

I tend to do my food shop after work as there is a supermarket on my way home thats still open, so that's not something I need to do in the mornings.

What could I do that makes more of my day? I don't like going out because I worry I'll be late for work (ridiculous I know!)

I suppose I’d try and do the things that others might do after work. So chores so that you have less to do at the weekend eg cleaning the house, batch cooking, errands etc. Exercising, especially running outside when it would be light. Relaxing with a book or the tv. Catching up with friends (appreciate this might be difficult if schedules don’t line up).

Laundry, change your bedding, bathroom deep clean, kitchen deep clean

One of those type of tasks per day

I have Adhd and know exactly what you mean!

I work 3 until 7 weekdays and some days I know I won’t be any use because I know I have to go to work.

I started to do little things. I write little tiny lists between 1 and 3 tasks that I will do.

literally today was charge phone, top the gas up and put 1 load of washing in.

if I complete that and I feel like carrying on I might add another 3 things to the list.

I also went up to a beauty spot with my eldest daughter and we had a picnic in the car. It was a reward for doing the 3 things on my list as I really struggled today

Exercise and/or get fresh air.

If leaving the house is a challenge could you start the day with a short yoga session (YouTube video or something)? To wake you up physically and mentally?

Could you go for a short walk every morning? Do a quick errand?

i know it's easier said than done but just some ideas. The hardest thing is getting started but I think once the habit is set it'll become easier.

Unhelpful, but I've never done well with a late start...the hours sound similar to a warehouse shift...if you don't manage to get used to it, is possible to swap to a morning start?

Otherwise. I always get up earlier if I have something to look forward to or a reason. If its something fun or exciting, it can be a internal deadline - like I want to get to costa for 8 to get a coffee. Other times, I do need an external deadline - requiring to commit to scheduled live event, or a person.

Setting a routine in advance. Timers on phones to prompt you to the next activity.

I also get the 'wasted' day feeling (at weekends for me) if I haven't done something but I couldn't actually tell you what I wanted the something to be. What do you want to fill this time with? Is there a hobby you want to complete, exercise? Or less fun stuff, like chores, meal prep or planning, DIY?

I try and remember - time you enjoy wasting, is not wasted.
But can also get that I don't 'enjoy' losing hours to fiddling on my phone, and feeling like I'm killing time waiting for the main event.