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Habit Creation

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The most impossible task for someone[1] with ADHD is to create a habit.

The Habit loop

1. Decide on a cue

  • Pick the thing that tells you it’s time to do the habit (an alarm, visual reminder, another habit, etc.)
  • Ideally, a cue is:
    • Clear (you won’t miss it, even in a hurry)
    • Consistent (same cue every time)
    • Doable (you’ll be in a place where you can do it)

2. Figure out the habits routine

  • Break down the habit into steps. (this will help you prepare & avoid obstacles once you begin)
  • How do I know what the routine should be?
    • Consider your goals for the habit
    • Don’t be afraid to start small
    • If you need to know more, maybe build learning into your routine so it doesn’t keep you from starting
    • Rough it out! The steps will totally change, this just gives you a place to start
  • After you’ve identified the routine, make a list of the stuff you’ll need to complete it! (then find/download/order/collect it so you’ll have it)

3. Choose your reward!

  • Choose a small reward for doing the thing (to help your brain want to do it again!)
  • Uh… why do I need a reward?
    • Sometimes just doing the habit is enough of an (intrinsic) reward
    • If not, add an extrinsic reward!
    • It doesn’t have to be big, but it does need to be immediate enough that the brain connects doing the thing to getting the reward!
    • So if working toward a bigger goal, consider smaller rewards (stickers! points!… smoothies!) along the way
    • If possible, work the reward into your routine

4. Tweak as necessary

  • Keep playing with it til you find what works for you
  • Ideas for tweaking:
    • Keep forgetting to do it? Try a stronger cue. (ones that stand out as weird work especially well!)
    • Feeling daunted or overwhelmed? Simplify the routine (even 1 minute/day is a great place to start!)
    • Just don’t wanna? Try a more exciting/immediate reward (and make sure you get it! The goal is for your brain to start anticipating the reward & wanting to do the thing!)

References

  1. How to Create a New Habit: Note From Future Self by Jessica McCabe

  1. me, I am someone ↩︎


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