The ADHD Habit Blueprint: Building Routines That Stick
If you're anything like me, the idea of working to build habits might make you cringe. They are easier to maintain when they are shiny and new but as they actually start to become habits the newness wears off and the dopamine hit disappears. When it comes making changes in your life, especially your finances building habits can be a game-changer, so let’s figure out how!
I get it, traditional advice doesn't always work for us. That's why I've put together this guide specifically tailored to those of us with ADHD. So, grab your fav drink (or three of them 😆) and let’s figure this habit shit out together!
1. The Smaller the Better: One of the biggest mistakes we make is trying to overhaul our entire lives overnight. I’ve been there, where we put our heads on the pillow and think of how amazing we are going to be tomorrow because we are going to do all the things, but hear me out, this won’t lead to long-term success. Instead, focus on one small habit at a time. On the financial side, maybe it's tracking your spending for a week or checking your transactions daily.
2. Set Reminders: We all know how easy it is to get distracted. Set reminders on your phone or use sticky notes to keep the new habits you want to work on right in your face! Phone reminders keep me going. I have a reminder to make a ‘win the day’ list each day as well as reminders to take my supplements and pay my quarterly taxes. It may seem excessive but it’s what I need to do the things I want to do consistently.
3. Automate, Automate, Automate: Take the guesswork out of saving by setting up automatic transfers to your savings account. Have your bills set up to be paid automatically. And if anything is charged to a credit card regularly (like you Spotify subscription), you guessed it, automate a payment to your credit card each month to pay it off. If you can set something up once and avoid doing it each month, you are saving yourself time and probably money too!
4. Break Tasks into Bite-Sized Chunks: Large tasks can feel overwhelming, leading to procrastination. Break them down into smaller, more manageable tasks. For example, instead of saying "I need to create a budget," start with "I'll spend 10 minutes organizing my expenses," which could look like listing all of your regular monthly transactions. Starting small is 100% better than avoiding a big task.
5. Find an Accountability Buddy: Share your goals with a trusted friend or family member who can help keep you on track. Sometimes a little external accountability is all we need. Level this up by setting up a regular coffee chat to talk about how things are going.
6. Reward Yourself: Building habits is hard work, so don't forget to celebrate your victories along the way. Treat yourself to something small when you reach a milestone.
7. Create a Routine: ADHD thrives on routine. Establishing a daily or weekly money routine can help keep you grounded and focused on your financial goals. For me this looks like checking in on my cash flow and my credit card spending every Wednesday-something I surprise have a phone reminder for!
8. Track Your Habits: Maybe that’s a spreadsheet or a big ol’ whiteboard somewhere you walk by all the time. Tracking can be incredibly powerful and help you get a little dopamine hit when you’ve hit your daily habit goals. If you’re looking for a tool to help with this, go grab the habit tracker I use!
9. Don't Beat Yourself Up: Hey, you're only human. There will be slip-ups along the way, and that's okay. Learn from them and keep moving forward.
Building habits isn't easy, especially when you're dealing with ADHD. But by implementing these simple strategies, you can start to take control of your life and your finances and build a brighter future. Remember, it's not about perfection—it's about progress. So, go ahead and take that first step. Your future self will thank you for it.
