ADHD and the Importance of Habits

Habits are important for all of us to develop. Forming a habit whether it be a good one or a bad one takes time. In fact, new studies suggest that is takes 66 days to form a habit and not a mere 21 days as most people think. So if you were feeling like you failed, that is good news. Keep going!

What is a habit? According to Merriam-Webster, the definition of habit is “a usual way of behaving: something that a person does often in a regular and repeated way. (http://www.merriam-webster.com/dictionary/habit) These are activities that we don’t have to think about very much. Some examples would be getting dressed, driving after a while, and signing your name.

How do habits become habits? When you are forming a new habit, the cortical regions of your brain (where higher order thinking happens) is busy at work. Using this part of the brain uses up energy. Once you have the actions down and it is truly a habit, your brain transfers it to the basal ganglia (near the brain stem) which controls automatic functions. Moving it to this part of the brain allows your brain to save energy. This process is particularly important for adults with ADHD in an effort to manage their daily lives.

ADHD makes it more difficult to develop habits or routines but not impossible. ADHD is really a self-regulation disorder and not just an issue with paying attention. It involves problems with executive function skills like organization, time management, task initiation and impulsivity (response inhibition) to name a few. People with ADHD get distracted or have to deal with a lack in motivation. Having the right reward for completion or the right cue to start is key to helping develop the habit.

What can help?

• Start small and add on–want to start exercising maybe just packing a workout bag and getting it in the car is a start, or maybe just driving to a gym is a start.
• Sometimes being prepared in advance helps follow through-bag that exercise bag for the gym the night before.
• Writing down your own reasons can be helpful-want to exercise write down a list of reasons why and post them where you can see them often
• Visualize success-it may seem silly but see it in your head really does help you be successful
• Use obvious reminders-put the gym back in the front seat of the car when you come out of work there it will be to remind you to go to the gym.
• Schedule it to make a commitment-if it holds a place in your calendar then it is a commitment most people will follow through
• Use positive self-talk-talking your way though step by step with positive language will help
• Use timers-boring task that need to become a habit use a timer so you know there is a defined end.
• Link it to an already established habit-keep forgetting to take your medication, link to brushing your teeth.