Why Habit Hacks don't work! ADHD / Autism Version

Introduction

This tutorial explores why traditional habit formation techniques often fail for individuals with ADHD and Autism. Understanding the differences in brain wiring can help create more effective strategies for building habits tailored to neurodiverse needs.

Step 1: Recognize the Differences in Habit Formation

• Acknowledge that neurotypical brains and those with ADHD or Autism process tasks differently.
• Understand that for neurodiverse individuals, every task requires significant mental energy and effort, regardless of familiarity.
• Realize that habit formation is not a one-size-fits-all solution; it requires personalized approaches.

Step 2: Focus on Energy Management

• Prioritize tasks based on energy levels. Recognize when you feel most energetic and tackle the most challenging tasks during these times.
• Break tasks into smaller, manageable steps to avoid mental overload. For example:
  • Identify the task.
  • Break it down into 3-5 smaller actions.
  • Focus on completing one action at a time.

Step 3: Create Routine Anchors

• Establish consistent triggers or anchors that prompt action.
• Use visual cues or reminders in your environment. This could include:
  • Sticky notes on your fridge.
  • Timers set for specific tasks.
  • Alarms on your phone to signal the start of an activity.

Step 4: Utilize External Supports

• Consider using tools and resources to aid in habit formation, such as:
  • Fidget tools (e.g., Chewelry, Silicone Noodles, Aaron's Thinking Putty) to help maintain focus.
  • Task management apps that provide reminders and track progress.
• Seek social support from friends, family, or support groups to create accountability.

Step 5: Embrace Flexibility and Adaptation

• Allow room for modification in your strategies. If something isn't working, be open to changing your approach.
• Reflect periodically on what methods are effective and which ones need adjustment.

Conclusion

Understanding that habit formation differs significantly for individuals with ADHD and Autism is crucial. By focusing on energy management, creating routine anchors, utilizing external supports, and embracing flexibility, you can develop more effective strategies for building habits. Start experimenting with these techniques and adjust them to fit your unique needs for greater success in your daily life.