Habit formation is a difficult task for anyone, but for people with ADHD, it can feel almost impossible. ADHD, or Attention Deficit Hyperactivity Disorder, is often categorized as a disorder that makes sticking to a routine highly challenging. But while challenging, it is not unachievable! In this blog post, I’ll share with you some of my favorite tips for building habits with ADHD that can help ADHDers and neurotypicals alike.
Understanding ADHD and its challenges
The unique traits of ADHD can make habit formation a more complicated task than it is for the rest of the world. Symptoms like inattention, impulsivity, and hyperactivity can get in the way of consistent routines. Distractions, forgetfulness, and organizational difficulties often accompany these challenges. By understanding these obstacles, we can develop strategies to overcome them.
Start with the habit of habit tracking
In order to be consistent and successful with any habit, you need to develop the habit of habit tracking. When you track your habits, especially in a visible manner, you have a tool to provide insights into your progress, hold you accountable, and serve as a visual reminder of your efforts. By tracking, you can make informed adjustments, stay motivated, and increase the chances of long-term habit adherence.
Identify and Prioritize Target Habits
Take some time to sit down and imagine who you want to be and how you would like to feel. How does that person spend their day? Really sit and imagine it. Once you can identify their habits, think of which one seems the most realistic to tackle at this time and choose to work on that one first. I’d recommend anything exercise-based; due to the positive effects exercise has on focus and mood , movement can make tackling any other habits easier. But if that’s not immediately in the cards for you, choosing another habit is fine too! The point of conquering this first habit is to build a sense of self efficacy (confidence in yourself and your ability to do what you say you’re going to do) that will bolster your chances of adhering to future habits.
Adjusting Mindset and Setting Realistic Expectations:
Building habits takes time and effort, regardless of ADHD. Adopt a mindset of self-compassion and patience. Understand that progress may be slower or inconsistent, and setbacks are part of the process. When you see victories in your habit tracker, please celebrate them! When you feel yourself getting off-track view setbacks as valuable points of knowledge showing your where adjustments of goals or behaviors around them should be made.
I like to tell my clients to not think of their habits as a tennis match, where you miss the ball and it’s gone. I tell them to think of their habits as a pinball machine, with them being the pin ball. The habits give their behaviors direction as long as they have momentum. Even if they miss the target at times, as long as they are moving in the right direction and not giving up, they should feel proud of themselves and keep going.
Create Supportive Environments:
Creating a supportive environment is crucial for successful habit-building with ADHD. Organize your physical spaces to minimize distractions. Make sure your space is tidy (even if you need to move your pile of clothes from your chair to your closet- get it out of sight). Use visual cues like sticky notes or reminders to prompt habit execution. Seek support and accountability from friends, family, or support groups who can encourage you and show you that you’re not alone. It’s very easy to go along with what those around us want to do (see “Rejection Sensitive Dysphoria“) so it’s important to take a good look at who you spend your time with. If your goals are very important for you, it might be worth it to spend less time with people who participate in habits that go against them.
Implement Structured Routines and Systems:
Structured routines are especially beneficial for individuals with ADHD. Establish predictable patterns and schedules to provide stability and reduce decision-making. Break down habits into smaller, manageable steps to make them easier to tackle. Utilize time-management tools like timers or alarms to stay focused and on track.
Utilize External Aids and Technology:
My favorite tool, which I use with my clients, is google calendar. Not only is it easily accessible from every device, but it gives you valuable reminders for your appointments. Every morning, I go over my habit list and to-do lists for five minutes alongside my google calendar and manually add each habit to it, to be sure I will actually have time to do all I want to do that day.
Harness the Power of Positive Reinforcement:
Positive reinforcement plays a vital role in habit formation. Reward yourself for consistent habit execution, no matter how small! Do you have a super positive friend? Let them in on your goals and go to them when you succeed so they can celebrate your wins with you. Reflect on your progress regularly and acknowledge your achievements. I like to do this every Sunday in my journal over two large cups of something caffeinated. I go over my wins and why I think I succeeded that week, along with my obstacles and brainstorm ways to overcome them in the coming week.
Habit formation is arguably the most important skill to building the life we want to have. Having ADHD can sometimes give you the feeling that you will never succeed in a world not meant for you. Harnessing the power of habit-formation can rekindle your sense of hope and control over your life. I hope this article was able to point you in a solid direction!
If you still need assistance with habit formation and wellness habits, please join me and a group of motivated individuals on my free 7-Day Habit Formation Challenge. Completion of this challenge will also provide you with a $500 voucher on my 6 or 12 month fitness, nutrition, and habit coaching services. Join here now.
