Building ADHD Habits That Actually Stick

We know adult life is demanding: studying, work, friends, family… With so much going on, sticking to routines or building new habits can feel overwhelming and challenging (and this is true even for non-ADHD brains). 

Thankfully, there are multiple science-based ways to help you introduce a new habit into your daily life without it feeling like another task on your to-do list. The key is to start small and find realistic ways to practice regularly, free from pressure or big performance expectations. Are you ready? 

Let’s explore how to integrate cognitive training (or pretty much any new habit) into your daily routine.  

How to Build New Habits (Science based)

First things first: let's be realistic. In the first few days (or even weeks) of building a new habit, it's completely normal to skip sessions or struggle to stick to a new routine. What matters most is simply trying again the next day. 

Consistency

That said, according to science, practicing "whenever and wherever" isn’t the most effective approach. Research shows that habits are easier to build when a behavior is linked to a specific cue (for example, a specific time or place) [1]. 

This is great for us, since it means that consistency is more important than intensity (e.g., "I will play 1 hour every day")  or even frequency (e.g., "I will play 3 times per day") when building a new habit. 

• Start by looking at your daily schedule and identifying any small time slots when you’re consistently free for at least 10 minutes a day. If they also happen in the same physical location, that’s even better. That's where you’ll squeeze in your daily app practice! 

By connecting your practice to a stable cue, like a time of day or a place, you make the habit easier to repeat and more likely to stick. For example, Brad has a free 20-minutes time slot every day during his subway ride home. Same time, same place, so this is the ideal moment for Brad to practice. 

Intentionality 

Believe it or not, identifying the ideal time slot is not enough to start building a habit. At some point, we need to move from planning to actually doing. How do we make that happen?

Let’s set an intention. Research shows that creating simple "if–then" statements is an effective first step in habit formation, because it helps link a specific cue (such as a time or place) with the new behavior you want to practice [2]. 

• Brad’s intention would be something like "if I’m on the subway ride back home, then I will spend a few minutes on the app". 

Take a few minutes to think what your habit intention is worded like…

Resist Distraction & Low Motivation 

We won't lie: sticking to a new routine can feel hard, even when you have the time, the place, and the desire to succeed. Low motivation is part of the journey, but there are three important lessons to learn from it:

• Self compassion: Sometimes low motivation will win, and that's okay. We can always start again the next day!
  
  
• Don’t overestimate motivation: You don't always need to feel motivated to do something. Think about all those times you have finished your chores without actually wanting to do them.
  
  
• Break down the task: Sometimes motivation comes after we start the task. Just beginning can actually spark motivation, rather than the other way around! Next time you feel resistant to play, break down the task in smaller steps. For example, try saying to yourself, "Ok, I’ll just open the app and see what happens".

Science also shows that making small changes in your environment can help you with self-control and focus on your target [3]. For example: keep the app on your Home screen, set a reminder or alarm, turn off social media notifications until your session is done, or use an accountability buddy (someone who checks in at the end of the day to confirm you completed your scheduled session). 

We know that building new habits isn’t easy, especially when you’re dealing with ADHD, but it’s definitely possible, especially if you have the right strategies in place. Give these tips a try, see what works for you, and keep us posted!