New Year, New Habits…or Not?
We’ve all been there—making bold resolutions only to see them fall by the wayside as the year unfolds. For those with ADHD, sticking to healthy habits can feel like trying to juggle flaming swords while riding a unicycle. But fear not! It’s entirely possible to build lasting, healthy habits in the New Year, even with ADHD. In fact, you might just find a system that works for your unique brain.
Let’s dive into some practical strategies to help you stay on track (and avoid getting distracted by shiny things along the way). Ready? Let’s go!
Why Is It Hard to Build Habits with ADHD?
If you’ve ever wondered why forming new habits feels like pushing a boulder uphill, it’s not just you. ADHD brains are wired a little differently. With challenges like distractibility, impulsivity, and difficulties with organization, the usual “just do it” mentality doesn’t always work. But that doesn’t mean success is out of reach. It just means we need to approach habit-building with a bit more creativity and flexibility.
1. Start Small: Rome Wasn’t Built in a Day (And Neither Are New Habits)
Let’s face it—if you try to overhaul your entire routine all at once, you’ll likely burn out by January 5th. Start with small, manageable changes. Want to drink more water? Start with one extra glass a day. Need to exercise more? Begin with a 10-minute walk after lunch. ADHD thrives on bite-sized goals, so pick one habit and break it into micro-tasks.
Pro tip: Keep a habit tracker on your phone or a sticky note on your desk to keep things visual. Check off each day, and before you know it, you’ll be building momentum!
2. Use Timers: ADHD’s Best Friend (Besides Coffee)
If there’s one thing that ADHD can do well, it’s hyperfocus. But we also have a sneaky way of losing track of time. Enter: the timer. Use timers to keep you on track. Whether it’s for work, exercise, or even winding down at night, setting a timer can be a game-changer. The Pomodoro Technique, which involves 25 minutes of focused work followed by a 5-minute break, is especially popular for ADHD brains.
Bonus: Try a fun timer app, like “Forest,” where you grow a tree while you focus. If you get distracted, your tree dies (dramatic, but motivating).
3. Make Your Environment ADHD-Friendly
Out of sight, out of mind—this is the ADHD mantra. A cluttered space = a cluttered mind. The less visual distraction you have, the easier it is to focus. Take a few minutes each day to tidy up your workspace or bedroom. Keep your essential items (like water, a notebook, or your phone) within easy reach. This will help you stay on track without the temptation of digging through piles of random stuff.
Pro tip: If you need a quick declutter boost, use the “5-Minute Clean-Up” method: Set a timer for 5 minutes and speed-clean. You’ll be amazed at what you can accomplish in a short burst of focus.
4. Accountability: Because We All Need a Little Push
Sometimes, the hardest part of habit-building with ADHD is simply staying consistent. That’s where accountability partners come in. Find a friend, family member, or coach who can help keep you on track. Share your goals with them and check in regularly. You don’t have to go at it alone!
If you can’t find a human accountability buddy, consider apps that track progress and remind you of your goals. Some even have built-in communities where you can cheer each other on.
5. Celebrate Small Wins (And Be Kind to Yourself When You Slip)
Let’s be real—ADHD can make us a little extra self-critical when things don’t go as planned. But don’t forget to celebrate those small wins, even if you only manage to stick with a habit for a week. Progress is progress, no matter how small! Give yourself credit for what you’ve achieved and don’t be too hard on yourself when you slip up (because let’s face it, you will. And that’s okay!).
Humor tip: Think of your healthy habits like a Netflix series. Some episodes are going to be amazing, while others may leave you thinking, “What was that?!” The important thing is to keep binge-watching!
6. Routine + Flexibility = ADHD Habit-Building Success
For people with ADHD, routines are key to maintaining consistency. But here’s the twist: You need to keep that routine flexible. The goal is not to rigidly stick to a “perfect” schedule but to build a framework that works for you. So, if you don’t make it to the gym one morning, don’t throw out the whole week’s plan. Adapt, adjust, and get back at it the next day.
7. Get Support When You Need It
If your ADHD is impacting your ability to stick with habits, it may be time to seek support. Therapy or coaching can help you develop personalized strategies to overcome barriers and stay on track. Sometimes, just talking through your struggles with a professional can help you see solutions you hadn’t considered before.
Conclusion: Building Healthy Habits with ADHD Is Totally Possible (With the Right Strategy)
While building healthy habits in the New Year may feel daunting, especially with ADHD, it’s absolutely achievable. By starting small, using tools like timers and accountability, and giving yourself the grace to adapt, you’ll be setting yourself up for success in 2024. Remember, it’s not about perfection—it’s about progress. So, embrace the journey and celebrate each step forward!
