How to Stay Consistent with ADHD
Living with ADHD can feel like you’re playing a complicated game without the rule book everyone else has. Our minds jump from one thought to another, and how we tackle tasks is often the same! Staying consistent with anything, from mundane chores to critical work projects, can seem nearly impossible. But here's the most important thing you need to know: consistency for people with ADHD doesn't look like it does for neurotypical folks. It's all about embracing your unique rhythm, finding what works for you and changing things up when they are no longer working. Let's dive into this journey of discovering your version of consistency.
Understanding ADHD and Consistency
First things first, let's demystify what consistency means for someone with ADHD. Traditional views of consistency often involve rigid schedules, daily routines, and the ability to stick to plans no matter what. For someone with ADHD, this can feel like trying to fit a square peg into a round hole. Our ADHD brains thrive on novelty and can get easily bored with repetitive tasks. So, trying to force a conventional idea of consistency can lead to frustration and burnout (which ADHDers are very prone to).
Embrace Flexible Structure
One of the most powerful strategies for ADHDers is embracing a flexible structure. Think of it as having a framework rather than a strict schedule. For instance, instead of planning every minute of your day, create blocks of time dedicated to different types of activities. This way, you have the freedom to move things around as your energy and focus levels change. And, don’t be afraid to move them around based on how you’re feeling. Because other than scheduled meetings, it’s ideal to move tasks on your to do list around to fit how you are feeling.
This approach allows you to adapt to your natural ebbs and flows while still maintaining a sense of direction.
The Power of Micro-Tasks
Large tasks can be overwhelming, and the ADHD brain often struggles with where to start. Breaking down tasks into smaller, manageable micro-tasks. Instead of "clean the house," break it down to "pick up laundry," "dust the shelves," and "vacuum the living room" not only can this help us stay focused, it can allow us to get dopamine hits for each item we check off! Each micro-task is less daunting and gives you a sense of accomplishment when completed.
Pro Tip: Use a timer. Set it for 10-15 minutes and focus on one micro-task at a time, especially the ones you don’t want to do, as this can help you get started knowing you’ve got a time limit. When the timer goes off, take a short break. This technique, often called the Pomodoro Technique, can help maintain focus and make tasks feel more achievable.
Gamify Your Tasks
Turning tasks into games can be a fun and effective way to stay consistent. Our ADHD brains love novelty and challenge, so why not make your to-do list a bit more exciting? Use apps that reward you for completing tasks, or create your own reward system.
Example: Give yourself points for each completed task and set up a reward for reaching a certain number of points. Maybe it's a treat, a short break to do something you love, or even some guilt-free screen time. The key is to find what motivates you and use it to your advantage.
Accountability Partners
Having someone to check in with can make a world of difference. Find an accountability partner—a friend, family member, or even a coach—who can help keep you on track. Regular check-ins, whether through a quick text, call, or meeting, can provide the external structure that helps you stay consistent. Having someone else with skin in the game can be a huge shift for our ADHD brains because we tend to not want to let others down.
Pro Tip: Be honest with your accountability partner about your struggles and successes. The goal is to support each other, not to judge or criticize. Celebrate the small wins together!
Prioritize taking care of yourself
Consistency isn't just about getting things done; it's also about taking care of yourself. ADHD can be exhausting, and burnout is a real risk if you're constantly pushing yourself. Make taking care of yourself a non-negotiable part of your routine. This includes getting enough sleep, eating well, exercising, and taking time for activities that recharge you.
Example: Schedule regular breaks throughout your day to stretch, walk, or simply relax. Consider incorporating mindfulness practices, such as journalling, meditation or deep breathing exercises, to help manage stress and improve focus.
Celebrate Your Progress
It's easy to focus on what hasn't been done, but it's crucial to celebrate your progress. Take time to acknowledge your achievements, no matter how small they may seem. This positive reinforcement can boost your motivation and reinforce consistent behaviour. We are often so quickly onto the next task that we don’t even take time to see how far we’ve come.
Example: Keep a journal of your daily accomplishments. Reflect on what went well and how you overcame challenges. This practice not only boosts your mood but also helps you identify patterns and strategies that work for you.
Learn to Say No
Part of staying consistent is knowing your limits. ADHD can make it hard to gauge how much you can realistically take on, leading to overcommitment and stress. Learning to say no to additional tasks or responsibilities can protect your time and energy.
Pro Tip: Practice saying no in a polite but firm manner. You don't have to provide a detailed explanation—sometimes a simple "I'm sorry, but I can't commit to that right now" is enough.
Your Unique Consistency
It's not about sticking to a rigid plan but about finding a rhythm that aligns with your unique brain. Embrace flexibility, break tasks into micro-steps, gamify your to-dos, and lean on support systems. And don’t be afraid to switch things up when they are no longer working! By acknowledging your individual needs and strengths, you can create a version of consistency that works for you.
Remember, there's no one-size-fits-all approach. What works for someone else might not work for you, and that's perfectly okay. The key is to experiment, adapt, and find strategies that resonate with your lifestyle and personality. Embrace your ADHD as part of who you are, and learn to use it to your advantage.
If consistency is something you’re looking to find with your personal and business finances, I’d love to connect. As a financial coach for ADHDers I get to see every day how powerful it can be to have someone beside you clearing out the noise! To learn more, let’s connect on a free consultation call.
