ADHD Routines - how to build habits that actually WORK

Summary

In this video, ADHD coach Caren Mill debunks the myth that individuals with ADHD cannot create and maintain routines. She explains that the real issue lies in setting unrealistic expectations and trying to adopt routines that don't align with one's natural behaviors. Caren emphasizes the importance of creating routines that are intrinsically motivated and tailored to one's lifestyle, energy levels, and preferences. She advises viewers to identify friction points in their current routines and suggests making small, manageable changes to reduce these points, ultimately leading to the formation of habits that stick.

Takeaways

• 😀 People with ADHD can create routines, but often struggle due to unrealistic expectations and external pressures.
• 🤔 Many believe ADHD prevents them from forming routines, but the real issue is trying to change too many behaviors at once.
• 💡 Bad habits are proof that ADHDers can form routines. The challenge is learning how to create good habits.
• 🧘‍♀️ Trying to follow routines designed by neurotypical individuals can lead to frustration and failure for people with ADHD.
• 👩‍🏫 Routines that stick must be intrinsically motivated, aligning with personal values and preferences rather than external trends.
• 🎯 Slow implementation and reducing friction (such as going to bed earlier for a smoother morning) is key to habit formation.
• 🔄 Self-trust is essential in building effective routines. Listening to your intuition can lead to better choices than following popular opinions.
• 💪 Instead of adopting complex routines from influencers, focus on simple, realistic habits that work for your lifestyle and energy levels.
• 🔍 The most successful routines are those tailored to individual needs, allowing for flexibility and gradual adaptation over time.
• ⚙️ Reducing obstacles and choosing the easiest ways to change behaviors can make new habits more sustainable and long-lasting.

Q & A

What is the common belief among ADHD clients regarding creating routines?

The common belief is that they cannot create routines and stick with them due to their ADHD.

What does the coach suggest is the real issue when ADHD clients struggle with routines?

The real issue is not consistency, but rather unrealistic expectations and trying to change too many unnatural behaviors at once.

Why do bad habits become routines easily for ADHD clients?

Bad habits become routines because they keep doing them until it becomes a habit, without necessarily intending to create a routine.

What is the role of external influences in creating routines for ADHD clients?

External influences, such as social media or experts, often lead ADHD clients to adopt routines that are not suited to their lifestyle or needs.

Why do ADHD clients revert to their old habits after trying new routines?

ADHD clients often revert to old habits because the new routines are not aligned with their values or lifestyle, or they are too demanding and not sustainable.

What is the importance of intrinsic motivation in creating routines for ADHD clients?

Intrinsic motivation is crucial because routines that are aligned with personal values and interests are more likely to be adopted and sustained.

How does the coach suggest ADHD clients identify routines that will work for them?

By getting curious about what would work for them, starting to implement changes slowly over time, and focusing on reducing friction in their current routines.

What is the significance of reducing friction when creating new routines for ADHD clients?

Reducing friction makes new behaviors easier to adopt, increasing the likelihood that they will become habits and routines that stick.

Why is it important for ADHD clients to listen to their intuition when creating routines?

Listening to intuition helps ADHD clients make choices that are aligned with their values and preferences, leading to routines that are more sustainable and effective.

What advice does the coach give for ADHD clients to build self-trust?

The coach advises ADHD clients to take a moment when making decisions, ask themselves if they are pursuing something due to intrinsic interest or extrinsic influence, and to make choices aligned with their values.

How can ADHD clients ensure their routines are sustainable in the long term?

By focusing on reducing friction, starting with low-hanging fruit, and ensuring the routines align with their values and lifestyle.