Add It To An Existing Routine

so while I’m thinking of this, I wanna make a post with some tricks I’ve learned for handling my adhd; probably applicable to anyone, but especially people who struggle with executive dysfunctions

Add it to an Existing Routine

Even if you’re the most disorganized person in the world, there are moments in the day where you have SOME habits and SOME routines you stick to. Whether that’s that you brush your teeth every day, ride the bus in the mornings, or make food at home; you have some regular thing you can actually remember to do. 

So build on this structure to add in more habits. If need be, put a reminder where you do the existing routine. I could never remember to wash my face until I realized I could do it while I showered, and started keeping my facial cleanser by the shampoo. I clean the dishes while I wait for the oven to finish preheating, convenient since they’re both in the same area. Whatever makes sense to you. 

The 5-minute Rule

I wasn’t the one who came up with this, but I use it a lot. Basically, since it’s easy to forget things, as SOON as you think of something you need to do, if it takes less than 5 minutes, do it now. (Otherwise write it down.) These little things can pile up otherwise, and it feels nice to get them done. I also find doing little tasks makes it easier to move onto bigger tasks, as I’m already in the right mindset.

For bigger projects, if your main problem is getting started:

Just Set it Up

Need to work out? Put on your workout clothes. It’s okay if you then keep messing around for a bit. But a lot of times you’ll then have enough momentum to go ahead and go. Either way, it’s an easy step, but now you’ve commited yourself. What, are you gonna take off the workout clothes without going?

Same with other tasks. Open up the instructions for your assignment. Maybe just read them over. Then maybe open up word and type in the header (your name, title, etc.) This also helps break down tasks into very small steps. It can really get you over sticking points. Treat even the smallest step as a success.

Last but not least, this one is less of a trick and more of a general attitude:

Focus on the good feelings, not the guilt

A clean room feels fresh and invigorating. Brushed teeth are nice and minty. A completed assignment is such a relief. Focus on your desire to achieve something, rather than “ugh I’m such a mess my life is a mess my room is a mess why am I like this.” It makes the whole thing more pleasant, and I atleast find it way more motivating.

Hope this helped someone!