Ever feel like consistency is that elusive mirage in the desert of your life, especially with ADHD as your constant companion? I’ve been there too. Imagine this – you’re a business owner and know the importance of a regular posting schedule for your social media growth. Yet, sticking to a calendar is as appealing as a root canal without anesthesia. Ring any bells? As entrepreneurs with ADHD, we’re visionary painters, able to visualize the grand mural of success but often stumble when it comes to the repetitive brush strokes needed to bring our masterpiece to life. It’s like running a race with shoelaces tied together – exasperating, right? But fret not, my friend, you’re not alone on this rocky terrain. By the end of this journey, you will be armed with the tools to construct enduring habits and learn to dance with your ADHD, transforming daily progress towards your goals from a dreaded chore into an invigorating victory lap.

ADHD-Friendly Goals

I used to set the dumbest goals until I learned about S.M.A.R.T. goals. When you have ADHD, you can’t set goals like an average person. Instead, you must be highly intentional about your goal setting. S.M.A.R.T. goals – Specific, Measurable, Achievable, Relevant, and Time-bound – can be particularly effective for individuals with ADHD. The more precise your goal, the easier it will be to stay focused and motivated. For instance, instead of a vague plan like “I want to grow on social media,” try “I will schedule posts(achievable) 3 – 5 times(specific) a week and grow 100 followers(measurable) monthly(time-bound) to start growing my following(relevant).” To be effective, your written goal must embody every element of a S.M.A.R.T. goal. It seems like such a tedious adjustment, but writing a goal with so much structure breaks the goal into manageable action steps that your ADHD brain craves so badly. 

Flexible Routines 

Instagram-worthy morning routines are not practical for someone with ADHD. Despite my most extraordinary effort, I cannot master the “it-girl”

 routine you see all over social media these days. Here’s the ADHD contradiction: routines provide structure and predictability, which can enormously benefit the ADHD brain. However, with their rigid timelines and monotonous tasks, traditional routines are like watching paint dry to an ADHD brain. The frustration is real, and we are walking contradictions. 

Instead, think of routines as flexible frameworks, adjustable according to your energy levels, moods, and other variables. Then, find ways to make your routine more engaging and creative. Check out this article about Essential Tools for ADHD Entrepreneurs for ways to spice up your routine. If you find a routine not doable, consider dispersing “reset moments” throughout the day when you lose focus. For example, walk, meditate, or practice mindful eating. 

If you’re like me, you have a very rudimentary routine you can build off of. A helpful strategy is to intertwine new habits with existing ones. This technique, known as habit stacking, capitalizes on the brain’s existing habit loops. So, for example, if you’re trying to build a habit of gratitude, do it immediately after a well-established habit, like making your morning coffee or tea. After incorporating habit stacking, I have created a flexible morning routine that resembles what you see on Instagram but allows room for my ADHD ticks. Over time, I’ve turned my two-a-morning habits into a chain of self-care habits.  

ADHD Habit Triggers

Habit triggers are essential cues that initiate a behavior or routine. For people with ADHD, creating explicit, engaging, and almost unavoidable triggers can be an effective strategy for building new habits. Here are some examples of habit triggers tailored for ADHD:

1. Visual Triggers: Visual cues can be highly effective for individuals with ADHD. This might include sticky notes placed in strategic locations, a prominently displayed to-do list, or even setting an image related to your habit as the wallpaper on your phone or computer.

2. Auditory Triggers: Sounds can serve as powerful triggers. This could be an alarm, a specific song, or an app that sends auditory reminders about the habit you’re trying to establish.

3. Physical Triggers: Physical objects can also serve as reminders. For instance, leaving a yoga mat out to encourage daily exercise, keeping a water bottle at your desk to remind you to stay hydrated, or placing a book on your pillow to prompt you to read before bed.

4. Time-Based Triggers: Associating a new habit with a specific time can also be effective. For example, practicing meditation right after waking up, or spending 10 minutes tidying up your workspace at the end of each day.

5. Activity-Based Triggers: Pairing a new habit with an existing routine—also known as habit stacking—can be highly beneficial. For instance, doing a quick workout while your coffee brews in the morning or flossing your teeth right after brushing.

6. Digital Triggers: Numerous apps and digital tools are available that can send reminders or prompts to help you establish and maintain new habits.

Dopamine Hit – Immediate Rewards 

Finish a task and take a hit. A dopamine hit, get your mind out of the gutter. ADHD brains thrive on immediate gratification. So, build immediate rewards for achieving your goals. For instance, reward yourself with a short break, chocolate, or a few minutes of shopping for your favorite athleisure brand after completing a task. The surge of dopamine, which people with ADHD naturally lack, can reinforce the habit feedback loop. 

Habit Tracking 

Are you trying to build habits but aren’t tracking them? Don’t make that mistake. Tracking habits can be particularly beneficial for individuals with ADHD for several reasons:

1. Increased Awareness: Habit tracking fosters increased awareness of your behaviors and patterns. It can help you understand when and why you’re successful or when you struggle, giving you valuable insight into what’s working and what’s not.

2. Structure and Routine: Consistent tracking encourages structure and routine, which can be challenging for those with ADHD. Monitoring can become a habit, contributing to a sense of stability and predictability.

3. Instant Gratification: ADHD brains are often driven by instant gratification. Checking off a task or marking progress provides an immediate reward that can help keep motivation high.

4. Visual Progress: Seeing progress visually can be highly motivating. It serves as a reminder of how far you’ve come and can inspire you to keep going, even when it’s tough.

5. Accountability: Habit tracking creates a form of accountability. Knowing that you’ll record your actions can be a powerful incentive to stick to your habits.

6. Identifying Triggers: By tracking when and under what circumstances you’re most likely to stick to your habits, you can identify and optimize effective triggers for future success.

7. Boosts Self-Esteem: Every check mark or filled box is a small victory, and these small wins can add up to significant boosts in self-esteem and self-efficacy over time.

Remember, habit tracking doesn’t have to be complicated or time-consuming. Many apps and tools are available to make the process simple and enjoyable. The key is consistency and finding a method that works for you.

Living with ADHD presents unique challenges, but it doesn’t have to stand in the way of achieving your goals. Setting S.M.A.R.T. goals lays the foundation for your journey, with each goal thoughtfully crafted to cater to your individual needs and aspirations. Remember, routines can be your friend, especially when they are flexible and designed to keep the spark alive for your ever-curious ADHD brain.

Triggers are the unsung heroes of habit-building, reminding your brain to kick-start a behavior. They can be visual, auditory, physical, time-based, activity-based, or digital. The right trigger can be the difference between a habit that sticks and one that falls by the wayside.

And remember the power of a good ol’ dopamine hit. It’s the brain’s way of saying “good job,” providing that immediate gratification that drives us to keep going. Last but not least, track your habits. Not only does it keep you accountable, but it also provides valuable insights into your patterns and progress.

Living with ADHD can be a rollercoaster ride. Still, you can confidently navigate the ride by setting clear goals, creating flexible routines, identifying effective triggers, rewarding yourself, and tracking your habits. Remember, every step you take, no matter how small is a step towards consistency and success. So keep going because you’ve got this!