When You Struggle to Start New Habits

(For People with Neurodivergence)

By Juwan Williams

Habits are different activities that we try to do every day with the hope that we eventually do them instinctively. Having good habits can help you organize and plan your schedule, alleviate stress, and cultivate a sense of accomplishment. The habits that you incorporate into your life can create a sense of rhythm and routine and less challenging tasks can often become automated. 

Image created by Taina Cunion

Forming new habits can be particularly challenging for neurodivergent individuals because their brains process information, learning, and emotions differently from neurotypical brains. Individuals diagnosed with ADHD or autism may face unique challenges when establishing new habits however this does not make habit-building impossible. While it may require different strategies, the right tips and tools can make habit formation achievable.

First, a good strategy for establishing new habits is to start small and focus on adding one new habit at a time. For example, if you want to start spending more time in the sun every day, start with sitting on your porch for 5-10 minutes until you want to increase the time. Another way to stay on top of your new habit is by creating a visual reminder for yourself. Some ways you can keep visual reminders are by leaving sticky notes, a habit-tracking calendar, or a colorful checklist that’s rewarding to complete. 

Creating consistency with new habits can be challenging, but there are a few tips and tricks to help add habits almost seamlessly into your routine. If you already have a routine, it can be helpful to pair a new habit with an established daily task to help you stay consistent and to find space to do your new habit. For example, if you want to make it a habit to wash your face every day, you could tell yourself every time you shower, you will wash your face after. This will make it a natural stimulus triggering you to complete this new habit while incorporating it into an existing routine. 

Once you’ve established a routine, setting alarms or a reminder can be beneficial. Setting alarms can be a powerful tool when it comes to time management and a great reminder throughout a hectic day. The reason this can help is that, instead of having to remember each habit 24/7 throughout the day, you can have daily alarms set to remind you it’s time to switch tasks or divert attention. Assign alarms with specific sounds for specific tasks so that it is easier to differentiate and reduce the risk of becoming desensitized to one sound.

Making habits consistent does take work and effort, but it can be easier if you’re able to incorporate an interest or passion into the new task. For example, if you want to start reading, and you like action, you could start with a comic book or a science fiction book to help draw you into the habit. 

Overall, establishing new habits does not have to be as challenging as it seems. With the right strategies and tips, it can be approached and overcome just like any other goal or task. Remembering to start small and realistic with each new habit will keep progress observable and goals attainable.