Steps to Make or Break Atomic Habits for ADHD Adults Infographic

4 Steps to Create (or Break) Atomic Habits for ADHD Adults Infographic

Atomic habits (tiny, infinitesimal changes) prove that even the smallest things can make a huge impact when they work together. Habits are great for people with ADHD because once you’ve made something a habit, you no longer have to think about it, freeing your brain up for other tasks. Unfortunately, not all of them are good habits. Use this Steps to Make or Break Atomic Habits for ADHD Adults Infographic as a guide to change for the better.

This Atomic Habits for ADHD Infographic will set you up for success:

Steps to Make or Break Atomic Habits for ADHD Adults Infographic

4 Steps to Creating Atomic Habits

Step 1 – Make A New Habit Obvious

Creating good habits requires an implementation strategy that starts with a clear, actionable, specific goal. To further set yourself up for success, try to tie your new habit into something you already do daily.

Step 2 – Make a New Habit Attractive

Anticipating the reward is even more exciting than receiving it, especially for the dopamine-deprived ADHD brain So making the habit attractive is crucial to help you jump the threshold between doing nothing, and doing the desired habit.

Step 3 – Make The Desired Result Easy

We’re all human, and humans don’t like to do hard things. We’re all just looking for the path of least resistance, so don’t set yourself up to fail by making your new habit hard from the get-go.

Step 4 – Make it Satisfying

When you have ADHD, anticipating a reward may be more beneficial than the reward itself, but that doesn’t mean the reward shouldn’t be satisfying, too! Seeking satisfying things is much easier for ADHD adults, than focusing on stressors.

Atomic Changes Can Help You Break Bad Habits

Step 1 – Try to make a bad habit invisible.

The old saying – Out of sight, IS often out of mind – is especially true for many ADHDers. Make it disappear so you can more easily inhibit unwanted behavior.

Step 2 – Make the unwanted habit unattractive.

Change the way you think about the habit and remind yourself why you’re choosing to break it. This will provide you with the incentive to keep going!

Step 3 – Make a bad habit harder to do.

Another way to use negative atomic habits for ADHD is to make the unwanted habit harder! If you struggle with money, make spending harder. Try to delete the apps for your favorite stores, remove saved credit cards from your phone and computer, and unsubscribe from their email lists.

Step 4 – Make doing the old thing truly unsatisfying.

Good habits should lead to rewards; bad habits should come with consequences. Find an accountability partner to answer to for your slip-ups.

Put your efforts toward small, easy tasks.

If you improve your atomic habits by just one percent each day, you’ll be 37.78 times better at the skill at the end of one year! Just as atoms make up the chair you’re sitting in, atomic habits make up the person you are.