How do you go to bed with ADHD?
Go to bed by doing one pre-decided physical action, not by deciding to sleep. ADHD bedtime paralysis is a decision problem: 'one more scroll' always wins because the reward is now and sleep is later. Remove the decision with a hard stop rule and a visible bedtime alarm.
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Why 'just go to bed' fails
Sleep is a delayed reward, and ADHD brains are poor at valuing delayed rewards. The phone in your hand is immediate dopamine. Telling yourself to sleep is asking the brain to choose a future feeling over a present one — it usually loses.
The hard stop rule
Set a visible alarm for 'stop engaging'. When it goes off, you are not going to bed yet — you are only putting the phone in another room and sitting on the bed. That single action is the only decision you need to make. Everything after is easier.
Make lying down boring-on-purpose
Keep a dim, low-stimulation activity for the first 10 minutes in bed: a physical book, a simple puzzle, or breathing. If you can't sleep, the rule is to stay in bed doing only that. It trains the brain that bed is not entertainment time.
Related questions
Should I use sleep apps?+
Some help, but the alarm/reminder matters more than the app.
What about melatonin?+
It can help some people; ask a clinician. It is not a substitute for behavioral cues.
Why do I feel awake at night?+
ADHD often has a delayed sleep phase — your alertness peak is later. Work with it by winding down earlier, not by forcing sleep.
Keep reading on this topic
More on executive dysfunction
The mechanics behind starting, switching and finishing everyday tasks.
ADHD paralysis
Why the freeze happens and how to break it in the moment.
Cleaning & chores
Dishes, laundry, mess shame — chores when your brain won't cooperate.