Welcome back to our series, How to Make Change Happen! In Part 1, we focused on identifying what needs changing and setting a strong foundation for value-based decisions. Now, in Part 2, we’re diving into the how—the actionable steps to make those changes happen in a way that’s sustainable, ADHD-friendly, and doesn’t add unnecessary stress to your life.
The Science of Habit Change: What Research Says
When it comes to making lasting change, research shows that focusing on what you want to do, rather than what you want to stop doing, leads to better results. Instead of obsessing over breaking a bad habit, replace it with something better. Your brain will naturally phase out the unwanted behavior as the new one takes root.
This concept aligns with neuroplasticity, which shows that the more we repeat a behavior, the stronger the neural pathway becomes—think of it as creating a well-worn trail in a forest. The more you walk it, the clearer and easier it becomes to follow.
Prioritize & Break It Down
Big changes are overwhelming. Instead of tackling everything at once, pick one priority and break it down into tiny, manageable steps.
- Instead of "I want to be more organized," start with "I will spend 5 minutes each day tidying my workspace."
- Instead of "I need to exercise more," reframe it as "I will take a 10-minute walk after lunch."
Making your goals smaller increases the likelihood that you’ll stick to them. Every time you complete a step, it reinforces the habit and builds momentum.
The ADHD Brain: Attracted to Novelty & Challenge
People with ADHD are drawn to newness, excitement, and challenge—and that’s okay! Instead of seeing this as a weakness, work with it:
- Change things up: If you’re bored of your routine, rotate activities or introduce a new element (e.g., listening to music while exercising, switching locations for work).
- Gamify the process: Set up challenges, track progress, or use rewards to make it engaging.
- Allow flexibility: Sticking to a rigid plan often leads to frustration. Instead, allow room for variation while keeping the core habit intact.
Make Change Easy for Yourself
One of the biggest mistakes in habit change is relying solely on willpower. Set up your environment for success by making the desired habit easy and obvious:
- Place your vitamins next to your coffee mug if you want to take them daily.
- Lay out workout clothes the night before to encourage morning exercise.
- Keep distractions (like your phone) in another room if you want to focus on work.
The more accessible a habit is, the less effort it takes to follow through.
Celebrate Small Wins: The Power of Mini Rewards
Your brain craves positive reinforcement, so celebrate even the tiniest progress. Every time you complete a step, acknowledge it:
- Say "Nice job!" out loud.
- Give yourself a small treat.
- Track your progress visually (habit trackers work wonders!).
Each celebration strengthens the neural pathway, making it easier to repeat the behavior.
Focusing Your Energy
We all have limited energy, so in life, Imagine you have a watering can. If you sprinkle water all over the place, the plant grows weak and scattered. But if you focus on one area, the roots grow deep and strong.
Apply this to habit-building: instead of trying to change everything at once, nurture one habit until it takes root, then move on to the next.
Wrapping Up: Build Habits That Last
- Replace, don’t remove: Focus on the new habit rather than the old one you’re trying to break.
- Start small: Break down change into tiny, achievable steps.
- Work with your ADHD brain: Make it engaging, flexible, and rewarding.
- Set up your environment for success: Make the habit easy to access.
- Celebrate often: Reinforce the behavior through small, frequent wins.
What’s Next in the Series?
In Part 3, we’ll explore how to maintain change long-term and pace yourself as well as what to do when motivation dips. We’ll talk about troubleshooting setbacks, adjusting your approach, and keeping things fresh to sustain momentum.