Starting a new routine or habit can be a challenge for anyone, but it can feel especially daunting for those with ADHD. However, there are strategies that can make this process easier for you. Here are two effective techniques for you to try..
**1. Front Loading**
One of the most effective strategies is called "front loading." This technique involves preparing everything you need the night before, so you’re set up for success when the day begins. For instance, if you plan to hit the gym during your lunch hour, take a few moments the evening before to pack your gym bag. Place it by the front door, making it impossible to miss as you head out. This simple act of preparation makes it easier to stick to your new routine. By eliminating barriers, you’re more likely to follow through and make that trip to the gym a regular part of your day.
**2. Attach to Existing Routines**
Another useful strategy is to attach your new habit to an existing routine. Think about daily activities that you already do without fail, such as brushing your teeth or applying makeup. By linking your new habit to these routines, you create a natural reminder. For example, you could leave a note next to your toothbrush that prompts you to do 10 sit ups or have a long stretch. This method acts like training wheels on a bicycle—providing support until the new habit becomes automatic. Over time, as you practice this new routine, the reminder can be removed, and the habit will have become a normal part of your day.
By implementing these strategies, you can make starting new routines easier and less overwhelming.
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