A game changer for ADHD ?
Managing daily routines can feel overwhelming, whilst juggling responsibilities and work can become exhausting.
Often, it’s not that you don’t want to get things done—it’s often the thought of ‘where do I start?’ which can cause anxiety, task paralysis and often inactivity. Enter habit stacking: a simple and quietly powerful strategy to streamline your day, bring structure to chaos and enabling you to achieve some quick wins.
What is habit stacking?
It’s the concept of linking a new habit to an existing one, creating a natural chain of actions. Think of it like a sequence of events that flow effortlessly, rather than feeling like you’re constantly starting from scratch. The idea is that your existing habits act as triggers for new, beneficial behaviours. Over time, this chain becomes automatic, reducing the mental effort required to remember everything.
Why is this method so effective for people with ADHD?
Neurodivergent brains love efficiency and often get overwhelmed by too many disconnected tasks. Habit stacking helps create automatic routines that lessen decision fatigue and reliance on memory, reducing overwhelm. Additionally, the satisfaction of completing a small chain can give a much-needed dopamine boost.
How to begin habit stacking
Effective habit stacking starts with manageable and comfortable changes. The key lies in identifying existing behaviours that are already part of your routine. These behaviours should be regular activities, such as taking a shower.
Consider the following example: the existing behaviour is taking a shower. To this, you can add the new habit of placing dirty laundry in the washing basket. Using a visual reminder, such as a strategically placed sticky note, can facilitate the formation of this new habit by prompting the desired behaviour.
Once the new habit is established and becomes automatic, additional habits can be linked to it, creating new patterns of behaviour. This methodical approach ensures a seamless integration of new habits into your daily routine.
The key is to start small, picking only one or two habits and adding more as it becomes comfortable.
Habit stacking for improved workplace structure
Incorporating habit stacking within a work context can effectively organise and support productivity. For instance, the routine action of turning on your computer in the morning serves as an established behaviour. You could then add reading and responding to three emails. This action becomes the habit.
This approach helps to alleviate the feelings of overwhelm and anxiety often associated with communications and creates a more manageable and efficient start to the day.
Once this routine becomes automatic, it can be further expanded to include the creation of a list of three daily priorities. This methodical habit stack promotes better communication practices, significantly reduces the risk of experiencing email paralysis and lends to a more structured and productive workday.
If you would like to further explore habit stacking then enquire about my ADHD Coaching programme, designed to work collaboratively with you, not against you.
