Strategies for healthy habit building

Building Healthy Habits: Strategies for Success

I think we can all agree that we often find it challenging to establish and maintain healthy habits due to our difficulties with focus, impulse control, and consistency. However, with the right strategies, anyone can build habits that support their well-being and daily success. So here are some tips on how to effectively approach building healthy habits that stick.

1. Start Small and Build Gradually

When it comes to habit formation, it's important to start small. Trying to overhaul your entire routine at once can feel too overwhelming. Instead, choose one habit to focus on at a time. For example, if you want to exercise more, start with a short walk every day. Gradually increase the time or intensity as it becomes easier. Small wins create momentum and this will build your confidence over time.

2. Create a Routine

A consistent daily routine helps reduce decision fatigue and functional freeze. Create a morning and evening routine with essential tasks, such as eating a healthy breakfast, exercising, or winding down before bed. Set specific times for these activities and stick to them. Use visual reminders, like a calendar, checklist, or alarms to stay on track. The Pomodoro technique works great here.

3. Leverage Technology

Technology can be a powerful tool for habit-building. Set alarms, reminders, and notifications on your phone to help you stay on track. Apps designed for habit formation, such as Habitica, Streaks, Todoist, Trello, Forest, RescueTime, Notion, Evernote, Pomodone, Simple Mind, Brain Focus can provide a visual record of your progress and keep you motivated. For larger goals, consider breaking them down into smaller, manageable tasks with clear deadlines to prevent procrastination.

4. Use the Power of Accountability

Accountability is a game-changer when it comes to forming new habits. Using the buddy system you can share your goals with a trusted friend, family member, or therapist who can check in with you regularly. Alternatively, you can join a group as having someone to share your progress with will increase your motivation and encourage you to stay consistent in achieving your goals.

5. Be Kind to Yourself

Building a new habit takes time, and setbacks are normal, especially for those of us with ADHD. So please don’t be too hard on yourself if you slip up or miss a day. Instead, practice self-compassion and remind yourself that progress is a journey not a destination. If you miss a habit, simply get back on track the next day. It's the consistency over time that truly matters.

6. Make Habits Enjoyable

To build long-term, sustainable habits, make them enjoyable. Whether it's finding a form of exercise you like or preparing a nutritious meal that excites you, the more fun the habit is, the more likely you are to stick with it.

7. Focus on Progress, Not Perfection

Habits don’t need to be perfect to be effective. Celebrate your progress, no matter how small. For example, if you’ve been consistent with a healthy eating habit for a week, acknowledge your success. The key to habit-building with ADHD is maintaining a focus on improvement rather than striving for perfection.

Building healthy habits with ADHD requires patience, persistence, and the use of strategies that work with, rather than against, ADHD tendencies. By starting small, creating routines, leveraging technology, and seeking accountability, you can set yourself up for success. Remember, building habits takes time, so embrace the process and give yourself grace along the way.