Background: Habits and ADHD
It's important to clarify something from the outset, I am not talking about forming habits for the sake of it, because someone told you to or that you want to incorporate some workplace productivity "hack" you read about. I'm specifically talking about the actions that we routinely undertake to support our physical and mental wellbeing.
Habit
noun
an acquired behaviour pattern regularly followed until it has become almost involuntary
- the habit of looking both ways before crossing the street.
Research reveals a stark reality about the challenges people with untreated ADHD face in maintaining self-care routines, such as brushing their teeth and scheduling medical appointments. A study published in the Journal of Psychiatric Research found that individuals with untreated ADHD are significantly less likely to adhere to regular self-care practices, such as exercise, adopting a balanced diet, and getting adequate sleep.
The study reported that approximately 50% of adults with untreated ADHD engage in irregular physical activity compared to 20% of the general population. Similarly, adherence to a healthy diet was notably lower among this group, with over 60% struggling to maintain consistent, nutritious eating habits.
Sleep patterns are also deeply affected; research in the Sleep Medicine Reviews highlights that up to 70% of individuals with untreated ADHD experience chronic sleep disturbances, impacting their overall health and well-being.
These outcomes impact quality of life drastically and underscores the need to own your ADHD and work to establish and maintain effective self-care routines.
The Importance of establishing Habits for Self-Care for people with ADHD
It should be clear that habits are crucial for self-care, providing a foundation for maintaining physical and mental well-being and building a platform to achieve even more in future.
Regular habits like getting enough sleep, brushing your teeth, scheduling and attending medical appointments, eating well and exercising are basic human needs and you might think that knowing this means it's easy to do something about it if you want to.
However, in individuals with untreated ADHD, we often see poor adherence to self-care, not by choice or ignorance, but by the moment-to-moment default way they operate, not having developed the skills or vigilance that others seem to have adopted without much thought. ADHD coaching is one intervention that can help order the chaos and lead you to develop your own strategies to develop these essential self-care habits, making them more achievable and sustainable.
The Role of Executive Functioning in Habit Formation
Executive functioning is the brain’s command centre, coordinating tasks like starting projects, staying organised, managing time, and maintaining focus. For someone with ADHD, this command centre can feel more like a chaotic, overcrowded room. Here’s why that makes habits harder to build:
- Task Initiation: People with ADHD often experience a "brain freeze" when starting a task. This isn't procrastination or laziness; it’s a neurological barrier that makes even the simplest habit feel daunting or overwhelming.
- Sustaining Effort: Once a habit is started, maintaining momentum is a challenge. The energy and focus required to sustain a habit over time often fluctuate significantly for someone with ADHD, making consistent behaviour difficult.
- Impulsivity and Distractions: The ADHD brain is particularly prone to distractions and impulsive behaviour, which disrupt the steady rhythm needed to establish a habit. It’s akin to building a sandcastle in a windstorm—each wave of distraction knocks down what you’re trying to build.
Habits vs. Routines: Understanding the Difference
It's essential to distinguish between habits and routines, especially when managing ADHD.
- Habits are behaviours that occur automatically, triggered by a specific cue. They require minimal conscious thought once established. Think of brushing your teeth every morning—it’s an automatic response upon waking.
- Routines are more structured and intentional, involving a series of actions performed in a specific order and requiring more conscious effort. For example, your morning routine might include showering, getting dressed, and having breakfast. Unlike habits, routines are more flexible and can be adjusted according to your needs.
For those with ADHD, routines can act as a scaffold, supporting the development of new habits by providing structure and consistency.
How ADHD Coaching Can Help
This is where ADHD coaching can make a significant difference. As awareness of ADHD is increasing, more individuals are turning to ADHD coaching who approach the condition as a performance issue that needs adjustments and training. This all starts with self-awareness and understanding, with this a coach can lead you develop your own personalised strategies and support systems that respect the unique way ADHD brains function.
- Developing Realistic Strategies: ADHD coaching focuses on creating realistic, achievable plans broken down into manageable steps. This makes starting and maintaining new habits more feasible, even when executive functioning is compromised.
- Creating Accountability: Regular sessions with a coach provide the accountability needed to keep you on track. It’s like having a supportive partner who reminds you of your goals and helps you navigate setbacks.
- Strengthening Core Skills: Through coaching, individuals learn to enhance crucial executive functioning skills such as time management, organisation, and emotional regulation—all key to habit formation.
For those with ADHD, forming habits isn't merely a matter of willpower or trying harder; it’s about understanding the unique challenges posed by their brain’s wiring.
ADHD coaching can develop your awareness and lead you to develop your own practical strategies that will support and help you move forward, including developing habits that lead to a more organised and fulfilling life.
