Founder @ Neuro Notion
How to build habits and routines with ADHD 🏆
Read Time: 8 minutes
How to build habits and routines with ADHD?
This is a burning question on the lips of every ADHDer: "How do I build habits with ADHD".
Or maybe you weren't even aware that it was harder for you with ADHD and just thought you were broken?
Well, either way... we're gonna deep dive into the relationship between ADHD and habits/routines.
What is ADHD? 🧠
In short, something that connects most adults with ADHD is struggling to juggle things mentally.
Whether we're juggling tasks, events, or even just remembering to take tonight's dinner out of the freezer to defrost, we get mentally overwhelmed WAY faster than the average, neurotypical person.
So, for many of us, ADHD presents itself as chaos because we tend not to have enough mental capacity to act out of rational thinking, so instead we often rely on how we feel.
This is where difficulty forming habits comes in.
Why are habits hard to form with ADHD? 😵💫
As mentioned above, ADHD causes a massive reduction in mental capacity to act and think rationally, so instead we often rely on how we feel when we act.
This doesn't sound so bad - but it means that controlling our behaviors is really difficult and so, we don't have much luck forming habits (spoiler: there is hope!)
Let me paint a picture that might resemble your attempt at building habits as an adult with ADHD 👁️
You have a goal to get more fit.
You know that to achieve this you should go to the gym.
So, you want to build two habits in particular:
→ exercise regularly
→ and eat healthily.
Well... now imagine you're having a long day at work.
You've got loads on your plate.
You feel mentally overwhelmed and you're out of capacity to make any more rational decisions.
You go to the fridge for something to eat and see two options:
• One healthy option that takes 10 mins to prepare.
• One unhealthy processed food that you can eat right away.
You, obviously, take the unhealthy option because you don't have the mental capacity to remember act with your goals in mind at that moment.
Impulsivity of ADHD takes over and you don't even have the chance to make that intervention.
This is where our ADHD fails most of us in building habits.
Even when we have a super clear goal, we act impulsively before those goals and that rational thought process even gets a chance to have a say.
Seems impossible to prevent, right? Well... it's not. Here's how to conquer that.
How to form habits with ADHD:
1. Get slapped in the face by your 'why'
Having a really strong 'why' and constantly reminding yourself of that why is crucial.
Your 'why' is the deeply personal reason behind your desire to form a new habit.
For example, if you want to exercise regularly, your 'why' might be "I want to be healthy enough to play actively with my kids as they grow up."
To make your 'why' effective:
• Write it down and place it somewhere you'll see it daily (e.g., bathroom mirror, phone wallpaper or for our example - on the fridge).
• Set daily reminders and notifications on your phone to remind you on your 'why'.
• Make it absolutely unavoidable to remember the deepest reason for you to build that habit.
2. Start ridiculously small
When it comes to habit formation with ADHD, think microscopic. Instead of "I'll exercise for an hour every day," start with "I'll do one push-up a day."
This might seem too easy, but that's the point. It's so small that your brain won't resist it, making it easier to overcome the initial inertia.
Then do two the next day etc.
If you fail one day, just do 1 less than the previous day - so its easier.
Motivation only lasts a few days with building habits and routines.
Once the motivation fades, it needs to be easy to make continuous incremental imporovements.
Huge changes DON'T happen overnight!
3. Use visual cues and reminders
ADHD brains often struggle with working memory. Combat this by using visual cues:
→ Set out your gym clothes the night before.
→ Use colorful sticky notes as reminders.
→ Use an ADHD friendly habit tracker that is visually appealing (Try the Neuro Notion Free ADHD Routine & Habit Tracker Template)
4. Gamify your habits
Yes, after 1 week you'll probably dread the idea of going to the gym. But if you set yourself a specific reward for completing the gym then you have a short-term goal at the end of it.
Eventually you'll form an association between the hard task and the fun reward.
This REALLY works.
5. Prepare for setbacks
With ADHD, no one is immune from having "one of those days". Prepare for this by:
• Having an "if-then" plan for obstacles. (e.g., "If I miss a day at the gym, then I'll do a 10-minute home workout.")
• Practicing self-compassion. Remember, progress isn't linear. Sometimes we take one step back to take two steps forward.
• Try not to excuse yourself with this too much but also remember, you're human - don't beat yourself up about it!
6. Capitalize on your 'good' days
If you're having a day where your symptoms are less severe, use that energy to set up systems that will help you on your harder days.
This might involve meal prepping, building a system that makes working out easier, or even planning your week. This can be SO energising on those days where you really need that helping hand.
7. Body Double!
All ADHDers know that nothing is more motivating than having someone else to battle through it with.
If you know someone else with ADHD who might also want to form this habit:
→ Organize a system where you keep each other accountable.
→ Set reminders to check in with each other - take pictures for evidence every time.
→ You can even do this virtually with strangers in communities.
Conclusion ☁️
Building habits with ADHD is challenging, but it's far from impossible.
By understanding how your ADHD brain works and implementing these strategies, you can create lasting change.
Remember, it's about progress, not perfection.
Celebrate your wins, learn from your setbacks, and keep moving forward.
With time and persistence, you can build the habits and routines that will help you thrive with ADHD.
Its an uphill battle but you've got this - its not impossible I promise! 💙
by Josh Budd | Founder of Neuro Notion