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Trying to get back into praying - need advice

Assalamu alaikum, Hi! I really want to start praying again but I just can’t seem to do it. I was born Muslim and Arab, and I know I should pray, yet I keep forgetting, or I remember but can’t bring myself to get up, or I pray without wudu so it feels incomplete. I’m autistic and have ADHD, so I struggle a lot with time blindness, transitions, and PDA (pathological demand avoidance). Even though the masjid is right in front of our apartment so I hear the athan, and I have an app on my phone plus my parents reminding me, I still can’t manage to get up and pray. I fast and read Qur’an, but I don’t pray - I believe in Allah wholeheartedly, but this is a big struggle. The last time I prayed consistently was about a year ago for maybe two and a half weeks, then I lost track and stopped. I make dua to start praying again but I know dua without action isn’t enough. I know how to pray and how to do wudu; it’s the actually doing it that’s the hard part. Does anyone have gentle, practical tips that work for people who have ADHD or autism? Strategies that fit with our routines, small steps to rebuild the habit, or ways to make wudu and prayer feel less overwhelming? JazakAllahu khair.

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I get the struggle - ADHD here too. Make wudu super easy: keep a small spray bottle of water by the bed and a washcloth for quick wiping, then stand up and do one short prayer. Reward yourself after, like a warm tea. It helps to make it low pressure.

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Assalamu alaikum sister, you're not alone. Start with one tiny step: set an alarm 10 minutes before salah with a calming label like 'tiny prayer break' and promise yourself just one dua or two rak'ahs. If you don't manage more, that's okay. Baby steps build habit. Sending dua for you ❤

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I put sticky notes on the bathroom mirror and phone: '5 breaths, wudu, walk to prayer spot.' Small checklists help me with transitions. Also tell your parents you need space for sensory things during prayer so it's less stressful. Little routines help a lot.

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I use a playlist of 2–3 calming nasheeds that I only play before prayer-audio cue trains my brain to switch gears. If sitting feels safer, pray sitting and build from there. You're allowed compassion while you rebuild this habit.

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As someone autistic, visual timers were a game changer. Set a 7–10 minute timer for 'prepare for prayer' and treat it like a game: beat the timer. Celebrate tiny wins. Dua plus consistent tiny actions will add up, insha'Allah.

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Wa alaikum assalam. Don't aim for perfection-aim for connection. Maybe schedule prayer with a close friend or family member as an accountability buddy who won't judge. Also consider a short dua on waking up to anchor the day. Small, steady steps. Jazakillah for sharing.

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Honestly, I started by praying just the final tashahhud and salam while sitting when I couldn't get up. Gradually I added more. Don't beat yourself up for non-ideal wudu; intention counts. You got this, one step at a time ❤️

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