ADHD Friendly Solutions to Productivity Challenges

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adhd friendly solutions to productivity challenges

 

It is common for people with ADHD can have productivity challenges. It is hard to get started, stay focused, and complete tasks. Depending on the challenge, there is an ADHD Friendly solution to your productivity obstacle.

 

Challenge: Having trouble getting started

Executive function challenges can prevent you from starting a task. Initiating a task requires a “warm-up” to the task. It could be using a timer that is set for 15 minutes, organizing the stuff or space you are working or reviewing materials for the task.  Writing a note where you left off helps start up the next work session.

 

Challenge: Gathering too much information for a project

Many people are “information seekers” and love researching information. Often that leads to more information than needed for a project and disorganized information that is hard to use. If you are a paper person, write the information on note cards or post-it notes to organize later. Evernote works well for digital people to gather information in “notebooks.” Call this information into your messages and dictate it verbally to capture it. Set a guideline for how much information you need, such as how many websites to visit or sources to quote. With a “rule” in place, it is easier to gather less data.

 

Challenge: Getting distracted while working on a project.

External and internal distractions are part of the lives of everyone with ADHD. Make a plan for yourself to lessen distractions. Make a list of quick finish tasks to feel the joy of finishing a project. Establish a power period for deep work at your best time of day. Matching your chronotype to your work lowers distractibility. For external distractions, use headphones while working or move to the quietest space at work.

 

Challenge: Getting bored with the project while in the middle of it

When projects drag on, there are many updates or details, or project scope changes, the thrill, and interest in a project can wane. Reclaim your interest by checking “why” you are investing time and energy in the project. That “why” can be something related to the greater good too.

 

Challenge: Not prioritizing your To-Do List

The best list is a prioritized list! Knowing the most important tasks for that day helps you feel accomplished. For those with impulsivity, it’s tempting to jump right in!  Many people with ADHD use urgency as a prioritization tool. Take a bigger look at your list for the week and the day and color code or number your priorities. Remember, the only task you can count on working on in any day is the first task of the day.

 

Challenge: Scheduling a task and ignoring it

The reminder chimes and you ignore it, over and over again. A better strategy is to schedule mindfully and match your task with a time block. Give yourself ample time in your block to get started and do a deep dive into the work. Time blocks should also match your best times to work.

 

Challenge: Finishing a project late

Those with ADHD lack time awareness and do not know how long it takes to complete a task or project. Overestimate the time it takes to complete a project. Work backward from the due date to set intervals for project progress.

 

Challenge: Being overwhelmed by a project

Overwhelming projects are a part of home and work life. Just thinking about these may be paralyzing because of the planning, executing, and doing the work itself. Use sticky notes or a mind map to jot down all the parts of the project. Then write in who can help with each step. Make a note of which steps have deadlines. Keep these notes in a notebook for reference as the project moves forward. Write only the first steps on your To Do list. Adding in help makes the project more fun.

 

Challenge: Too much paper around

People with ADHD have a love/hate relationship with paper. Highly visual people like to see information in print, rather than digitally. Kinesthetic modality people like to write notes to keep information and to keep focused. Printing often feels like the right step to not lose information. Set up rules for paper management. That might be never open junk mail or keep all paper in a basket rather than on your desk. Paper management systems include a command center or file cart near your workspace to keep the paper organized.

 

Being intentional about your ADHD -productivity challenges is a starting point. Productivity may occur more in spurts than seamlessly. Choose one of these optons to find your own solution for your best workflow.

3 Tips for Reducing Cognitive Load

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reducing cognitive load

 

Have you heard the term cognitive load? “Cognitive load” is the amount of information that working memory can hold at one time. The term is often used in the learning environment. However, we have an ever-increasing amount of cognitive load, especially since the pandemic. We are holding a lot of information in our heads, often novel information that is being processed. The information in working memory is more and more complex. Because we are incorporating and processing the information, it feels unwieldy to think.  Happily, there are a variety of tools to help us reduce that load.

 

Use a reliable, easy-to-use capture tool.

Write stuff down. Use an app to capture information. The less we keep in our heads the more we free up the cognitive load. First capture, then prioritize the information. By capturing information it is no longer in working memory. By evaluating you shorten your list of tasks.

  • Be intentional about your paper capture tool. A notebook keeps all the information together. A disk binder system creatively gives you the opportunity to create sections for information. Your binder becomes a safe place for all information.
  • Use apps wisely. The Notes app is an easy-to-use system.
  • Use your system consistently for the best off-loading of cognitive load. That is to have a routine to add to, delete and review your information. GTD, Getting Stuff Done, uses a capture and review system with a weekly planning time.

 

Add routines to daily living.

Daily routines lighten your cognitive load by creating an auto-pilot for daily and weekly self-care. Routines add consistency which adds serenity.

  • Use a checklist for your daily routines. Dry erase board checklists can help start or end the day. Your family will benefit from this as well. No more yelling at your family to get stuff done too.
  • Create a parallel schedule for your day with getting up and going to bed at the same time. You will be sure to be well rested and better able to think.
  • Track your success with visual signs of success. Whether it is a checkmark on your planner or a habit tracker app, you will enjoy your success knowing this data.

 

Be intentional about new information, tasks, and projects.

Intention can lighten your cognitive load. Paying attention to the purpose and related actions that are behind a task brings clarity. Limit new projects to no more than 2 simultaneous projects and have pre-set rules for decisions as new information comes along. Remember that anxiety can affect your cognitive load and create stress and paralysis. When you give yourself time to process and create a plan, you gain control and create successful outcomes. Intentional actions include giving yourself time to plan, time to process information, and time to act on the plan. All of this can be accomplished with a fresh perspective and time blocking.

 

Remember the phrase, “Almost everything will work again if you unplug it for a few minutes, including you.” Ultimately, that is the remedy for reducing cognitive load.

 

Getting Derailed and Getting Back on Track

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getting derailed and getting back on track

 

You are moving forward, being productive, getting stuff done, and taking care of yourself. Then all of a sudden – poof! – this vanishes. It could be from being overwhelmed, being unprepared for life’s circumstances, being unmotivated, or just because. All of a sudden, after so much effort, you feel derailed and unsure of what to do next. So what to do to get back on track?

When you get derailed by too many projects

Additional projects are added to your responsibilities at work. In your enthusiasm, you add on more home chores like repairs and home renovation.

Use your task list wisely. If you are overwhelmed, make a list of all the responsibilities and tasks. Then assign these to time blocks for getting these started and completed. At home, take on no new responsibilities until you feel more in control. There are many project management apps that can help you organize your projects and time. 

 

When you get derailed by a lack of motivation

Lack of motivation can occur when you feel overwhelmed or lack purpose behind a project. You might start with a lot of interest and enthusiasm, and then those emotions wane.

Break projects into small steps to feel consistent success. When you see your success, it builds in motivation to continue. If you come to a point where you don’t remember or see the end goal, use a mind map to reconsider the outcome and what is important to you about the completion of the project. Bring in additional team members to add interest and motivation.  

When you get derailed by vacation

You have really enjoyed your time off, and now it is time to get back to work. There’s so much to do and you are not ready to roll.

Set up for success with a catch-up day. On the first day, you return, establish a no meeting policy. Set a time to catch up on email and connect with colleagues on projects. Use a task list continuously or start now to keep a list of all responsibilities. 

 

When you get derailed by “life happening”

“Life is happening!” That is when there is a new relationship, a loss of a family member, a job change, moving to a new home, or multiple circumstances happen simultaneously.

Self-care is the key to getting through situations. First, start with a good night’s rest and get support. Support can be meeting with a therapist or coach, seeking medical attention, adding a team member to your work group, or delegating to a paid helper. There are times that there is too much for us to handle. 

 

When you get derailed in general

You are a marvel at your task list, getting to the gym, and eating healthy. Then you stop.

Everyone gets derailed at some time. Don’t fret about it –  just do it (whatever that was) and start again!

Use These Schedules for Back to School Routines

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back to school routines, schedules and checklists

 

Families with ADHD need reliable and consistent routines and schedules. That applies to the parents and the kids with ADHD. Setting up the structure of the morning and evening with positive expectations and well-established schedules helps improve everyone’s balance and set the pace for the day. Here are suggested schedules to help your family back to school success.

 

Getting buy-in with your family

Start with a family meeting to gain momentum with your routines. Families intuitively know and feel the benefits. Get official buy -in with a conversation highlighting that routines preclude making every decision every day and therefore offer stress relief.  Making multiple decisions every day wears everyone out. Following the structure of routines helps achieve their goals, whether that is getting a good night’s rest, getting better grades, or having more time for games. With a schedule, everyone knows what to do and when to do it without nagging. The results are more of what everyone wants which is time together to have fun.

Next, move on to designing a schedule that works. Be realistic about what you can accomplish and the time it takes for tasks. While it is hard for those with ADHD to sense how long a task takes, give yourself time to get tasks done and a deadline to do this.

 

Writing out the morning schedule

Getting everyone ready and out the door on time is the priority in the morning.  Prepare as much as you can the night before using a landing strip for backpacks and setting a wake-up alarm. Avoid adding in extra tasks and emails in the morning. A simply written schedule should be:

7:00 wake up, take meds, wash face, get dressed

7:15 eat breakfast, pack lunch

7:30 grab backpack, head to car

Keep it simple with only the highlights of this routine. Post this routine where your family sees it and the point of use. For kiddos, that’s the bathroom mirror.

 

Write a checklist for the afternoon schedule

Afternoon schedules have more to do and require a checklist to be sure it is all accomplished.  There is homework, activities, and dinner together.  Establishing a set study routine eliminates the choice of what time to start. Hiring a homework helper to reinforce settling into homework time. Review what is expected during homework time to ensure completion. End the evening with fun.

4:00 Snack and chat

4:30 Homework time at dinner table, kitchen table or home office alongside you

6:00 Gym, music, scouts, or other activity

7:00 Dinner together

7:30 Clean up and prep lunches

8:00 Bath, books and bed

Adjust this checklist depending on your child’s age and stage. The flow of activities is the same. Parents of middle and high schoolers are more frequently limiting gaming time during the week. Set a time of day for technology to start and end, including turning off wifi. It’s easier for you as a parent to enforce these times with this routine. Post this checklist at the family command center for everyone to see it.

Dinner time together helps everyone stay connected. Work around activities and church to find time together each evening to sit and enjoy time together. Make dinner simple with cereal or sandwiches, kids cooking, or healthy takeaway dinner. Eating a meal together without technology keeps everyone connected. Try conversation starters like high and low, talking about the high points and low points of the day with your kids, or other conversation starters.

Wind down with a Bedtime Routine

Bedtime is crucial for those with ADHD.  For those with ADHD, it takes a sleep routine to fall asleep. Set a time to get ready for bed with extra time for quiet conversation with you. Encourage relaxation by turning off all blue light devices an hour before bedtime and placing these in the common charging spot. Use bath time as a wind-down mechanism with lavender bath salts. A cool, dark room with quiet music or a sound machine set the stage for sleep for kids and adults.

 

Keep routines going

Here are the tricks to routines – keep it, simple sweetie! Start with a small routine, and add that single step to another existing routine. Make it visual so that everyone can remember and see the steps for the routines.

Remember, routines keep going because you as know the value and power of routines. Routines can be re-started every week to stay consistent.  Don’t give up because on the first day or week the routines are not in place. It takes practice and the conviction you are a family who follows routines to keep these in place.

 

 

 

5 Strategies for a Positive School Year

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5 strategies for a positive school year

 

Some students love school and thrive, but many are anxious. Grades often feel like the only measure of success for kids. A positive school year builds self-confidence and self-esteem. Our goal as families is to build self-esteem and we can do this with a structured, intentional approach.

 

Start off strong with self-care

The transition to school can be rough. Moving from little structure to lots of structure, no bedtime to early bedtime, and getting up early are all opportunities for crankiness. Start the transition to school a week ahead with earlier bedtimes. Getting more read helps everyone. Make a plan for breakfast, lunch at dinner to smooth the transition. Looking forward to community times together as well as nutritious options is a happy thought. As the school year progresses, self-care is where to turn to when the going gets rough.

 

Embrace support

Start the school year with the support needed. If your student struggled with math, have a tutor in place. Subject area tutors get your student on track or ahead early on in the school year. Bigger support can look like a homework study partner, a coach, or a therapist. Bringing in support helps your student know you understand their needs. Your strong support by building a bigger team for your student shows you understand their needs. Be open to adding support throughout the school year.

 

Acknowledge successes

From the beginning of the year, acknowledge successes of all sorts. Praise is a powerful strategy for building self-esteem. That can be a strong work ethic, tenacity, friendliness, kindness, inclusivity, and other qualities your student is developing. Good grades will come along as confidence builds. Also, embrace a growth mindset with perspectives when things don’t go well. Resilience balanced with realistic expectations creates good self-esteem.

 

Add in options

Students need optimal choices to encourage responsibility and create ownership. You encourage taking responsibility for homework and home chores when there are a few choices. Set up a schedule for both with your student so that they will buy into the work. Offer levels of flexibility and independence as part of the choices. That would be when the time is set or how much supervision is possible. Be clear about the outcome no matter the options. Using a chart with clear expectations makes clear the outcome.

 

Always remember it’s about the relationship

Self-esteem and self-confidence flourish in a loving environment. Your relationship is the most important factor. Students with ADHD often feel they’re letting you down, doing things wrong, or not being ‘good.’ Protect your relationship by providing perspectives when things get out of kilter. Change can happen when you focus on support, strengths, and common ground.

 

 

 

 

5 Things To Do Before School Starts

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5 things to do before school starts

 

A successful school year starts at the end of July with preparation and organization.  With the start of school just a few weeks away, you have just enough time to be ready with the stuff you need and the routines to embrace that you will feel positive about the start of the school year.

Organize School Stuff Together

Engage your students with organizing school supplies together. Gather all the supplies from your home and categorize them. Next, find the “home” for these items and gather organizing supplies. Label your supplies for easy access. Place supplies in a zipper case in a divided backpack to use at school.  Add a supply caddy for your homework station.

 

Create Homework Spots

Having multiple homework spots keeps homework engaging. The best areas for this are near supervised devices and computers. Some options might be your dining room, your office, or at any large table where you can see the screen and there is ample space to spread out. Be sure to designate a landing strip at the door your family exits for fully loaded backpacks ready to leave the house. A packed backpack is the last homework step.

 

Plan After School Activities and Tutoring Help

Get ahead by planning afterschool and tutoring help. Physical activity after a day of sitting in school helps students focus, sleep better and build self-esteem. There are many homework helpers available from tutoring companies to high school students. Set up afterschool activities that allow for a positive afterschool and evening routine.

 

Review Calendars

Families need two calendars for school.

  • The Family Calendar either digital or paper enhance communication and collaboration. With this calendar, everyone knows the dates school starts, school holidays, family vacations, and all family activities. Reviewing the Family Calendar weekly at the family meeting keeps everyone on the same page.
  • The Student Planner either digital or paper holds the list of assignments, tests, and projects that the student is responsible for. This list is what is used every day for homework. Teachers offer a Week At A Glance (WAG) online on the school website. Information for the Student Planner is a consolidation of all class work and after-school activity dates.

 

Plan for positivity and self-care

No matter if you are a parent or student, you will thrive by including self-care in your plan. That includes community self-care like laundry, meals and taking care of your home. With a chart for your family to work with, you can partner up with responsibilities. Included for self-care is an organizing reset each week. That is each Sunday evening in preparation for the new week ahead. Individual self-care includes setting a bedtime with adequate rest. A positive plan for self-care is a priority for your best school year.

 

More tips on Back to School here!

Survival Tips for College Students with ADHD

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Survival tips for college students with adhd

 

Starting college is one of many big transitions in education and life skills for our kids with ADHD.  Your student might have a strong start with high school successes. Now is the time to plan for thriving in a new environment.  Begin by talking through these strategies for students starting or continuing their education.

 

Be prepared for classes with trusted tools and a time management plan.

Unlike high school with lots of structure, starting college creates demands on executive function with time management, routines, and distractions.  Know what you will use as a planner and how you will set up your time by attending class, setting up a time to study, and knowing when you have time to go out.  At first, this is hard because you are not sure how much time your out-of-class assignments will take. Handle this by setting up study time in a variety of locations to get accustomed to the routines of studying and the demands of classwork. Set up your class schedule so that your daily routine is similar every day.

Capture information and prioritize your time. Record everything in your planner and use a task list if you need to be sure of all your assignments. Add a chart with your schedule in writing or program reminders on your smartphone. Prioritize important activities so that you earn the grades you want.

 

Build a support system

Transition to college is starting over with support. Creating a support system for when things get rough is your best first step on campus.  Find the right support on campus at the disabilities office and check out the academic success office. Both are easy ways to find strong support academically immediately. For health, check out the on-campus health clinic. Your medication can be sent locally to the pharmacy in your new town. You can hire a coach or talk with a campus counselor when you feel overwhelmed.

 

Set up automated reminders for routines and reminders

Automation is a wonderful way to be sure stuff gets done. Reminder apps are helpful for making new routines and supporting existing routines. This will help you remember your medication, when to get to class and when to start your new school work routine. Set up automated refills for your medication through your pharmacy.

 

Organize your stuff

College dorm rooms are tiny, shared spaces. A lot of order and just a little stuff makes it easy to organize. If you have too much, bring some stuff home during breaks. Be sure your valuables, including your medicine, are safely stored, and organized. Most of your schoolwork will be digital so stay organized online with digital folders. Store what you use frequently with easy access and portability. Work with an ADHD coach or ask an organized friend for help.

 

Life learning

There are more responsibilities as you are on your own and become independent. That is laundry, meals, and finances to learn about and master. You are practicing these from the start as you incorporate these responsibilities into each week at college. If you find that you are without funds, falling behind in laundry, or generally lacking self-care, it’s time to think about the process. An ADHD coach can help you set a schedule for these life learning skills.

Money management

Learning about finances takes time. In the beginning, it is about keeping within a budget, which is likely new.  Try setting a weekly budget for specific types of spending to track what you are spending.  Write a list of what these are and track them. You can start tracking your spending with Mint or Every Dollar.

 

Self care

All night studying, late-night parties keep you from getting a good night’s rest. Junk food and vending machines are not the best for ADHD brains. Sitting all day without walking or exercising can keep you from sharp thinking. All of this is to say keep your self-care a priority by taking walks, eating healthy, and getting 8 hours of sleep as much as possible. You are thinking  – everyone at college stays up late and eats junk. As a person with ADHD,  this will impact you more than those with neurotypical brains.

 

The struggle is real

Your years away from home are times of great learning both personally and academically. Start with one area to work on and build from there. These tips are a good first start at college success. Maintaining these are the hardest part! As the semester goes on, you may feel more overwhelmed and in a rut rather than a routine. Remember that every day is a fresh start. Check-in with an ADHD Coach for a fresh perspective and get a good night’s rest.

ADHD Friendly Apps for Every Day Life

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adhd friendly apps

 

We all have our favorite apps for everyday life. These are our trusted resources online that help us each day. I created this list in 2016 which is still valuable today because some actions and apps are timeless.  These apps are available on your devices and your computer which make them so much more useful.

 

To manage your “to do” list and multiple projects at home and work

We all have more to do than time to do it. Having an app to capture projects, tasks, and a long list of “possibilities”  makes it easier to get stuff done. You can break tasks and projects into manageable steps with these apps. Check out Asana, Click Up, or Trello.

  • Asana helps you work with your team or family. You can coordinate and collaborate with your team using boards or lists of actions. It is a workflow that gives you context to your tasks within the projects.
  • Trello is a visual task board with “index cards” for you to view. It’s simple to set up and use. Lists are flexible and can be named with your own context. You can name the lists by the days of the week, the project, or however you think of your tasks or projects.
  • Click Up offers the option to view you in multiple ways. There are many ADHD-friendly features built into Click Up once you are more agile with this app.
  • Evernote is an app standing the test of time. This context-based app lets you create “virtual notebooks” to hold the tasks and projects. It’s the ease of use and versatility make it a long-standing favorite!
  • Notes app is easy to use.

No matter the app, it won’t do the task for you. Getting started might require “warm-up initiation” strategy. However, being organized with your tasks will save you time.

 

To manage your dates and appointments

Having an app at hand on your device or smartphone makes it easy to keep up with appointments and determine dates.

  • Google calendar is easy to use and available to sync with family. You can use several calendars and some can be hidden for only you to view. This calendar is a part of the Google Suite so it works well with Gmail.
  • Calendly helps you schedule time to work and collaborate. You send an invite and your invitee chooses what works best. This app is a great time and email saver too in making it easy to schedule.

Setting reminders and timers help you stay true to your plan. Multiple alarms help you especially transition between time blocks.

 

All those other apps that keep life simple and easy

  • LastPass is the most recommended password keeper.  Just remember one password and all others are accessible.
  • Airline apps help you travel easily. There are new features like baggage tracking, seat choices, and more evolving every time we travel.
  • Dropbox holds your files and pdf documents for easy access no matter your location.
  • iCloud backs up your data on all your devices. Be sure to turn on automated backup each evening when you charge your phone.
  • MileageIQ helps you track your mileage.

We all have favorites! I hope you will share your favorites here too so we can learn what you love and use.

 

 

 

 

How to Use Pre-Decision Making to Streamline Your Day

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Every day is filled with decision after decision. Your day starts with decisions like what to wear. At work, you decide what is your most important task for work to do that day. The day ends with decisions like what’s for dinner. What if you did not have to make so many decisions each day? What if some decisions were already made by you ahead of time?

 

One of the hardest things for people with ADHD is making decisions. There are thousands of decisions to make every day which can lead to feeling overwhelmed. What if, as Bobby Powers says, you only had to make one decision and prevent making all those others? What if the one decision also prevented you from stressing more? That is what is powerful about pre-decision making.

 

What is pre-decision making?

A pre-decision is making a decision made before the decision is needed in a certain circumstance, based on ethics, principles, and goals. That decision can be brought about by a series of unfortunate events (not wearing matching shoes to work because you are deciding between two pairs) to goals (eating healthier so not stopping for fast food).

 

What can pre-decision making apply to?

Each of us has different goals we are working on and these goals require in-the-moment decisions to keep. Here are some examples you might think about for your pre-decisions.

  • Deciding to get more steps in daily, you park farther away in the parking lot.
  • Getting more meals ready for dinner, you choose to have breakfast for dinner each Friday night.
  • Making it easier to get out the door on time, you choose your attire for the night, set up lunch prep, or make coffee at night before bed.
  • Getting a good night’s rest, you charge your cell phone and devices in the kitchen in the common charging spot.

Some people might call these rules, routines, or principles to live by. In all these cases decisions were made ahead of time to meet the desired outcome.

 

How do you make a good pre-decision?

Start by thinking about which decisions you make daily over and over. Which decisions are overwhelming you? Where could you simplify life or meet a goal with a pre-decision? Now you have a motivation and a “why” behind your decision. Keep it simple with this if/then statement. Because I want to (accomplish this goal), if (specific situation happens) then I am going to (pre-determined decision.)

The pre-decision starts as soon as possible. Post this where you can see it. Share your pre-decision with others so they know why and what your decision will be. While you may not always follow your pre-decision, be sure to keep it as much as possible and more than not. If you find you are breaking it repeatedly, start with a different pre-decision that reinforces this same goal.

 

What pre-decisions will do is save you time, energy, money, and most especially stress. If you find yourself making the same small or large decisions over and over, it is time for pre-decisionmaking.

 

 

How to Build A New Habit (when consistency is so hard)

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how to build a new habit

 

Habits and routines are the building blocks of life. Our lifestyle is all the habits we do each day. What if you thought of your new habit as just one new daily lifestyle change that you do over and over? Here are 7 strategies to build your new habit and successfully keep these habits going, especially if you are challenged with ADHD.

 

Know your Why

Before you even thought of the new habit, you already knew your “why” to make it a habit. It came from a place of frustration and at the same time empowerment. Having that “why” in front of you every day will help you see the change that you want. Your why can be any powerful statement. Make it visual so that every day you see your motivation.

 

Hold your Focus

Changing only one habit at a time creates success. Too many changes, just like too many decisions, keeps you from being aware of your new habit. Make that one new habit the one and only, most interesting, and more valuable change you are making. Keep to one change to your lifestyle to make that change stick.

 

Be specific

Make your habit as specific as possible to avoid decision making. That habit is a defined action. Instead of a habit of getting a better night’s sleep, make your habit getting in bed at 11 pm or placing your technology devices in their chargers at 10 pm. Decide on these actions before putting your habit into place. By processing the steps and the anchor to your new habit, you eliminate decisions at the time.

 

Use Micro-steps

According to Thrive Global, we undermine new habits by not starting small enough. Micro-steps, small, incremental, science-backed actions can have both immediate and long-lasting benefits to the way we live our lives. a micro-step is the smallest action you would take to accomplish a goal. If you want to eat healthier and lose weight, add in one vegetable at each meal. It could be carrot sticks that are pre-cut from your grocery store. That small action is going to make a big difference over time.

 

Make it easy

Whenever there is an obstacle or an extra step, your new habit is blocked. Make your new habit easy by thinking through the obstacles. Then add in what makes it easy to accomplish. If losing weight is your goal, a new habit of walking more would help you reach your goal. If you keep your sneakers in your car, you are likely to take a walk right after work. If you have to go home to change, you might not take a walk.

 

Keep track

Since habits are a series of single actions, tracking keeps you moving forward. Rather than break the chain of success, you are motivated to keep going forward. Gather data as you track. There are many apps for this. Just like our smart watches and 10k steps, we want to know our daily success.

 

Keep it realistic

Keep your perfectionism in check and keep your new habit in sight. Use the first days of your new habit to learn more about your and your habit. What worked and what didn’t? What does success look like this week and next?

 

Changing and sticking with a habit can be done with ADHD friendly strategies that work with how you think and how you get things done. Remember that new habits are a work in progress. If something does not go as you planned, start again with a new actionable behavior.