Managing ADHD can be overwhelming, but building simple habits and routines can significantly reduce the chaos. Small, consistent changes bring structure, focus, and productivity into your day. Let’s break down how to build lasting habits and routines, and why understanding your “Why” is key to success.
What Are Habits?
A habit is a behaviour that becomes automatic over time. Initially, habits require conscious effort, but after consistent repetition, they become ingrained and automatic. These actions can be positive (like exercising or drinking enough water) or negative (like doom scrolling or overeating).
The Habit Loop
Habits form through a cycle known as the habit loop:
1. Cue: The trigger that starts the habit (e.g., time of day, feeling stressed, seeing workout gear).
2. Routine: The action you take (e.g., exercising, eating a snack).
3. Reward: The positive feeling you get after completing the habit (e.g., satisfaction, energy).
Once this loop is repeated enough, the habit becomes automatic and doesn’t require much thought.
What Are Routines?
A routine is a series of tasks performed in a set order. Unlike habits, which are automatic behaviours, routines are consciously planned and help you manage your time. For example, a morning routine might involve waking up, drinking water, exercising, and planning your day. Over time, these actions may evolve into habits, making your routine even more streamlined.
Why Your “Why” Matters
When building new habits or breaking old ones, it’s crucial to understand your “Why”. What is the real reason you want to start or break a habit? What will it help you feel or become?
For example, it might not just be about “getting up earlier” but about becoming someone who takes control of their day, feels more productive, and takes care of themselves first thing in the morning.
When you understand your “why,” it aligns your actions with your long-term goals. This ties into Identity-Based Habits, which focus on who you want to become rather than just what you want to achieve. Instead of focusing solely on the goal (e.g., exercising more), focus on the type of person you want to be (e.g., “I want to be someone who prioritises my health every day”).
How to Build and Maintain Habits
- Evaluate Your Current Habits: Start by assessing what habits are already part of your routine. Are they helping or hindering you? Recognising this will help you decide what to keep and what to change.
- Start Small: Trying to change everything at once can lead to overwhelm. Start with one small habit that you can realistically stick to.
- Habit Stacking: Link a new habit to something you already do. For example, after brushing your teeth, practice mindfulness for two minutes.
- Track Your Progress: Use a habit tracker to visually monitor your progress. Celebrate small wins along the way to reinforce the behaviour.
- Use Reminders: Set up visual cues to keep your new habit top of mind. Sticky notes, phone alarms, or simple checklists can help remind you to follow through.
- Be Patient: Habits take time to form. If setbacks happen, don’t be discouraged. It’s part of the process. Be kind to yourself and adjust your strategy as needed.
Breaking Bad Habits
When it comes to breaking bad habits, the same principles apply. Start by identifying the trigger for your bad habit. Is it boredom, stress, or something else? Replace the behaviour with a positive one, and add obstacles to make the bad habit harder to engage in. For example, hide unhealthy snacks or unplug the TV.
The key is to make small, manageable changes that align with the person you want to become.
Seek Support
Let’s be honest – building and breaking habits can be challenging. This is where having support makes all the difference. Whether it’s from a coach, a friend, or a support group, having someone to keep you accountable can provide the encouragement you need to stick with it.
As an ADHD coach, I help many clients create lasting change by providing the structure and accountability they need. For example, one of my clients struggled with the bad habit of checking her phone as soon as she woke up, only to end up scrolling social media for too long and losing precious time in the morning. She knew it wasn’t productive, but she couldn’t break the cycle on her own.
Together, we worked on understanding her why – why was her phone the first thing she reached for? She realised it gave her a quick hit of dopamine but left her feeling anxious. We envisioned her future self – the person who got up and started the day feeling empowered and ready to tackle her goals. We then created a plan to break the habit.
She started by leaving her phone in a different room overnight, using a watch alarm instead to wake up. To replace the scrolling habit, she decided she’d drink a glass of water and do a 1-minute plank to get her body moving and wake up her mind. Over time, she tracked her progress with a bedside journal and rewarded herself each week for completing her new routine. After a few weeks, she began to feel more productive and energised in the mornings.
Having someone to work with her and hold her accountable made all the difference in breaking this cycle and replacing the bad habit with a positive new one.
Conclusion
Creating and maintaining habits that work for ADHD requires strategy, patience, and a focus on your long-term goals. By starting small, being consistent, and remembering your “Why,” you can build a routine that works for you and set yourself up for lasting success. Focus on the person you want to become, and let your habits reflect that future self.
The Big Picture: Working With Your ADHD Brain
True productivity with ADHD isn’t about forcing yourself into systems that don’t fit – it’s about understanding your brain and creating strategies that work for you.
Sometimes, the hardest part is getting started. If you’re ready to explore how coaching can help you overcome emotional barriers and build ADHD-friendly systems, let’s talk.
📩 Reach out to learn more about 1:1 coaching and how we can create strategies that work for your unique brain.
Email me here or DM me on instagram to get started on creating calm amidst the chaos of ADHD. 💌