As someone who has been through the challenges of ADHD and leadership, I understand how easy it can be to get overwhelmed by the enormity of the tasks at hand. However, I have learned that the most significant progress often comes from the smallest of actions.
In this post, we will explore the power of small habits and how they can lead to big results.
What Are Habits and Why Do They Matter?
A habit is a behaviour that you do automatically in response to a specific situation or cue. Habits can be good or bad, and they play a significant role in shaping our lives. Good habits, such as exercising regularly or getting enough sleep, can improve our overall health and well-being. Bad habits, on the other hand, such as procrastination or overeating, can hold us back and prevent us from reaching our full potential.
Habits are particularly important for those of us who have ADHD and are in leadership roles because they help us conserve mental energy.
When we develop good habits, we don't have to rely on our executive function to remember what we need to do next. Instead, our habits become automatic, freeing up mental space for more important tasks.
The Wisdom of James Clear
James Clear, the author of the best-selling book "Atomic Habits," emphasises the idea that small habits lead to big results. He emphasises that change does not come from massive actions but rather through a series of small actions repeated consistently over time. He argues that the power of small habits lies in the fact that they are easy to do and require little to no motivation to start.
The idea is that by making tiny changes in our behaviour, we can create a ripple effect that transforms our lives. This is especially important for those of us with ADHD because we tend to get overwhelmed by big goals and can easily lose motivation.
The reason small habits work is that they're easy to implement and don't require a lot of willpower. When we focus on making small changes in our daily routines, we're more likely to stick with them over the long term. And over time, those small habits can compound into something significant.
Take, for example, the habit of exercising. You do not have to be an athlete or have the motivation to exercise for hours on end to develop a habit of exercising. Starting with a five-minute walk every day can lead to a routine that eventually grows into a healthy exercise habit. Consistency and small increments of progress are the key ingredients to creating long-lasting habits.
Change does not come from massive actions but rather through a series of small actions repeated consistently over time.
The Perspective of ADHD 2.0
In their book "ADHD 2.0," Edward Hallowell and John Ratey emphasise the need for a new approach to ADHD management. They argue that traditional methods of managing ADHD that focus solely on medication and therapy are not enough. Instead, they suggest a multi-faceted approach that includes creating structure, finding purpose, and building positive habits.
One of the most powerful ways to create structure in your life and develop positive habits is to focus on small actions. Starting with small habits can feel manageable and not overwhelming, leading to a sense of accomplishment and momentum. This momentum can help build confidence, resilience, and a belief in your ability to make progress.
One of the most powerful ways to create structure in your life and develop positive habits is to focus on small actions.
The Concept of Small Habits
James Clear, a renowned author and expert on behaviour change, coined the term "atomic habits" to describe the idea that small changes in our behaviour can lead to significant improvements over time. By breaking down our goals into tiny actions that we can do every day, we create a system for success that is sustainable and effective.
In the book "Atomic Habits," Clear outlines four steps for building small habits:
Make it obvious
Make it attractive
Make it easy
Make it satisfying
Let's explore each step in more detail and see how we can apply these principles as executives with ADHD.
By breaking down our goals into tiny actions that we can do every day, we create a system for success that is sustainable and effective.
Step # 1: Make it Obvious
The first step in building small habits is to make them obvious. This means making sure that you are aware of the behaviour you want to change and creating a visual cue that reminds you to do it. For example, if you want to start exercising in the morning, you could lay out your workout clothes the night before or leave your running shoes by the door.
As an executive with ADHD, you might struggle with remembering what you need to do each day. One way to make your habits more obvious is to create a to-do list and keep it in a visible place. You could use a whiteboard, a sticky note, or a digital tool like Trello or Todoist. By having a clear list of tasks, you can stay on track and avoid getting distracted by other things. Personally, I am a huge fan of Trello and use that every day (plus the occasional sticky note).
Step # 2: Make it Attractive
The second step in building small habits is to make them attractive. This means associating the behaviour you want to change with something that you enjoy or find appealing. For example, if you want to start reading more books, you could choose books that you find interesting or exciting.
As an executive with ADHD, you might struggle with staying motivated or engaged in your work. One way to make your habits more attractive is to gamify them. You could set up a reward system for completing your tasks, such as treating yourself to a favourite snack or taking a short break to watch a funny video. By making your habits more enjoyable, you can stay focused and avoid procrastination.
Step # 3: Make it Easy
The third step in building small habits is to make them easy. This means removing any barriers or obstacles that might prevent you from doing the behaviour you want to change. For example, if you want to start meditating every morning, you could set up a meditation cushion or chair in a quiet place in your home.
As an executive with ADHD, you might struggle with starting or finishing tasks. One way to make your habits easier is to break them down into smaller steps. For example, instead of trying to write an entire report at once, you could break it down into smaller sections and focus on one section at a time. By making your habits more manageable, you can avoid feeling overwhelmed and stay on track.
Step # 4: Make it Satisfying
The fourth and final step in building small habits is to make them satisfying. This means creating a sense of reward or accomplishment when you do the behaviour you want to change. For example, if you want to start eating healthier, you could reward yourself with a favourite treat when you choose a healthy snack instead of junk food.
As an executive with ADHD, you might struggle with feeling like you're not making progress or achieving your goals. One way to make your habits more satisfying is to track your progress and celebrate your successes. You could use a habit tracker app or a bullet journal to keep track of your daily habits and see how far you've come. You could also share your progress with a friend or colleague to get some positive feedback and encouragement.
Keystone Habits
Keystone habits are habits that have a ripple effect on other areas of your life. For example, if you develop a habit of exercising every morning, you might find that you have more energy throughout the day, eat healthier foods, and feel more focused at work.
According to "ADHD 2.0," keystone habits are particularly important for those of us with ADHD because they help us build momentum. When we have a few small wins under our belt, we're more likely to tackle bigger challenges.
To identify your keystone habits, think about the habits that have the biggest impact on your life. For example, getting enough sleep, exercising regularly, and eating a healthy diet are all keystone habits that can improve your overall health and well-being.
Keystone habits are habits that have a ripple effect on other areas of your life.
Example of a Keystone Habit
Now that we've explored the four steps for building small habits, let's look at a practical example of how to apply these strategies with a popular keystone habit.
Goal: I want to exercise every day.
Make it obvious: Lay out your exercise clothes the night before or use a fitness app to schedule your exercise time.
Make it attractive: Choose exercises that you enjoy or find challenging. For me, it is yoga and walking.
Make it easy: Start with simple exercises like walking, stretching or yoga - the objective is just to do what you said you were going to do, regardless of intensity and duration. If your chosen exercise is yoga, just getting up in the morning, rolling out your mat in the lounge room, doing 2 minutes of yoga and packing up is a success because you are teaching yourself that you are the type of person who exercises every day. Increasing intensity and duration can come later.
Make it satisfying: Celebrate when you reach your daily goal by treating yourself to a favourite treat or taking a relaxing bath.
If your chosen exercise is yoga, just getting up in the morning, rolling out your mat in the lounge room, doing 2 minutes of yoga and packing up is a success because you are teaching yourself that you are the type of person who exercises every day.
Final Words...The Importance of Patience
It is important to remember that creating habits takes time and patience. It is easy to get frustrated and give up when progress seems slow or non-existent. However, small actions done consistently over time can lead to significant results. Celebrate small wins along the way, and recognise that progress is not always linear. There may be setbacks, but it is important to keep moving forward and stay committed to your small habits.
The power of small habits cannot be underestimated. As executives with ADHD, it is easy to get overwhelmed by the enormity of the tasks at hand. However, by focusing on small actions, we can create positive habits that lead to significant progress over time. Remember to be patient, celebrate small wins, and stay committed to your habits.
Remember, small actions done consistently over time can lead to significant results!
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