ADHD - Building Habits that Help!

Having ADHD costs a person nearly thirteen years of life, on average…And that’s on top of all the findings of a greater risk for accidental injury and suicide…About two-thirds of people with ADHD have a life expectancy reduced by up to 21 years.

-Russell Barkley Ph.D Carlat Child Psychiatry Report, January 2020

This quote stopped me in my tracks. As someone with ADHD and the mom of 3 ADHD kids I’m in constant coaching mode. I can understand WHY life expectancy is reduced for ADHD folks. Unfortunately, ADHD symptoms include traits like impulsivity, impatience, being easily distracted, craving high stimulus, and trouble following directions. With some thoughtful habits these traits can be a tremendous asset. Building some basic routines can help to cultivate a creative, energetic, and passionate problem solver. It’s important to me to find practical ways for managing this arduous and exciting ADHD journey. Habit building takes a little bit of time, but then it becomes second nature, you don’t even have to think about it, you just do it! That’s why this practical method works.

to do list

Head, Heart, and Hands.

Use rewards to build healthy habits.

New goals don’t deliver new results. New lifestyles do. And a lifestyle is not an outcome, it is a process. For this reason, all of your energy

should go into building better habits, not chasing better results.

-James Clear, Author of Atomic Habits

Head Habits for ADHD: Create Some Space!

I don’t need to convince you, if you have ADHD you know how many thoughts can pop into your head. So many ideas, so little time, am I right?! For most of us, it starts the minute we open our eyes in the morning, we can feel the rush of ideas overwhelming our brains. Thankfully we know that the brain can rewire itself, so let’s “jerk the wheel” and give our brain some healthy habits.

  • Write things down. We can only do one thing at a time, so keeping a running list will clear up mental space. This is will also reduce anxiety. A morning list (pictures or words) will help keep you and your little ones on track and create productive routines.

  • Set a timer. Do not attempt to keep track of time. Take the pressure off my letting the timer keep track for you and/or your kids.

  • Practice Meditation or Prayer Daily (even for 2 minutes). The ADHD brain can be shifted from cluttered thoughts to spacious landscapes with a little practice. Quieting our brain by focusing on our breath, not only calms the nervous system down, it also connect us to our Higher Love. This healthy brain habit takes practice, but it will pay off big!

  • Rewards. Treat yourself each day if you add in one of these habits, remember rewards are the habit builders! Please Note: rewards can be big and small. But they must be personal to you and your child.

Heart Habits for ADHD: Stay Present, Avoid Numbing Out!

Building Heart-Full habits can help curb our addictive nature. First off, our BIG emotions fuel our creative process so don’t shame them. But we all know the rise and fall of those BIG emotions (high’s and low’s) can be exhausting for us and the people around us.

  • Pay attention to your emotions and get curious. Our emotions are part of our intellectual make-up. Can I pay attention to the high’s and low’s without judging them? Can I see the story behind the emotion? When we are in the habit of respecting our emotional response we are granting ourselves dignity. Emotional check-ins build Healthy Heart Habits.

  • Regulate yourself without addictive substances (sugar, alcohol, nicotine, etc.) When you’re feeling high/low make a healthy move to get back to your creative center. Try drinking ice cold water, taking deep breaths, walking outside without your shoes, petting a dog, or giving yourself a hug. Practice building regulation habits that don’t include addictive substances.

  • Be vulnerable. Get in that habit of being honest with the people you trust. Then build the habit of telling the truth, I find this is hard for a lot of ADHD people, including myself.

  • Reward yourself for building Heart-Full Habits, your mental and physical health will thank you!

Hands (Actions) for ADHD: Move into Meaningful Action

There is no one like you, nor will there ever be! Living out your unique calling is a gift to the world. Dr. Hallowell and Dr. Ratey in their book ADHD 2.0. recommend asking yourself these question: What do you like to do? What are you good at? What can make you money? It’s important for ADHD folks to find their sweet spot, and pursue the “Right Kind of Difficult”.

  • Do what you like. Incorporate small things that you like each day in order to keep you motivated.

  • Do what you’re good at. Participate in things your are good at. ADHD takes a lot of work to manage, do something that comes easy to you.

  • Build your Board. Consult weekly with people that are making money in your field of interest. Your own board of advisors or collaborators can help you stay on track, choose them wisely!

  • Creatively give to others. Make this a weekly habit, so you don’t over do-it or under do-it.

Cultivating healthy habits for your head, heart, and hands will save you and your loved ones precious energy. Not only that, these habits can help you flourish into the person you were meant to be. Please reach out if I can help you in your ADHD journey. I’d be honor to advise or collaborate.

Rachel Lockman