Tips for ADHD people to keep up with new habits

People with ADHD seem to be often worried that this success will end someday after once succeeding in something. This is because people with ADHD have many experiences of failure and are afraid they will fail again.

For that reason, even if we start a new habit all the time, it seems that it often happens that we are frustrated on the way. For example, it is difficult to continue a new habit of “leaving home thirty minutes earlier than usual so as not to be late” or “to quit smoking”.

But it is possible to improve. So here are some tips for ADHD people to keep up with new habits.

1. Wait for the brain to catch up

When I start a new habit, the brain needs to catch up with it.

For example, if you have been 30 minutes late for an appointment so far, but now that you can arrive on time every time, this is a big change.

However, it takes time to incorporate “new self”. Even if it is a good change, it may be uncomfortable at first.

To help this is to replace “chat of heart”. For example, you may have talked in my heart that you cannot “arrive on time” or “you are always late”. Let’s replace this with words that can be fun and positive. For example, “I am a time record clerk!”

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2. It exceeds my limit

Many of us have set “limits” in myself. I am making (unconsciously) the upper limit of how much I can succeed.

If you try to exceed this limit (for example, doing a new action), you feel uncomfortable, stop the change, and try to return to a state of security. This limit is programmed at child time, but you can change it.

Even if you feel better with new actions, please be careful of negative emotions and thoughts. It is a sign showing your limit and it may stop changing.

3. Repeat

Let me write down exactly what you are doing. Recording actions is also “a blanket calming the mind (one that can be relieved with it)”.

Tim Felis (famous for “only working” 4 hours a week “” etc.) seems to have written down all the training he has done since 18 years old. That record will be over 20 years. If you want to do the training you did at the age of 25, you can see what you did at that time.

If you write down actions, you will notice that what you are currently doing is not coincidence. It is because we know that the current behavior is the result of what we did in the past.

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4. Record success

When you do new actions, write “stars” on the calendar. The calendar star will be physical evidence that you certainly did it.

And the more stars in that calendar, the stronger your belief in new customs will be.