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5 Ways Small Changes Can Have Big Impacts for People With ADHD – An Atomic Habits Breakdown

Hey there, fellow ADHDers! I’m excited to share with you what I learned recently from the book Atomic Habits by James Clear. Atomic Habits has made serious waves in the productivity world over the last few years, and I believe it can measurably improve the lives of those of us with ADHD as well. 

I know, I know, self-help books can sometimes sound like a snooze-fest. But trust me on this one! Atomic Habits is like a secret weapon that can help us conquer our daily ADHD struggles and transform our lives for the better.

1. Evolving Your Identity

Our ADHD brains are like eager chameleons, always trying to adapt and fit in. Atomic Habits teaches us that our habits shape our identity, and guess what? We get to decide who we want to be! 

By adopting small habits aligned with our goals and values, we can level up our effectiveness despite ADHD. Atomic Habits help us become the better versions of ourselves we’ve always wanted to be. It’s like getting to upgrade to the newest update of the software on your phone to get all the features you want. I know, it sounded unrealistic to me at first too. But it really is possible to become the person you’ve always dreamed of being. 

How to apply this RIGHT NOW in your life: Make a list of qualities or characteristics you would like to exhibit. Reference this list however often you want – once a day, once a week, once a month… totally up to you! Make goals for yourself based on this list, and create a routine for yourself to check in against these values. (For example, I have a client who keeps his values in the same folder as his monthly household budget. That way, he can refresh on them every month. Taking theses steps each month reinforces these characteristics at an “atomic” level.)

Building new habits is ALL about alignment. Speaking of alignment, I feel the same way about how people with ADHD should choose their careers. We must be in a job that is the best fit for our unique brains. That’s exactly why I created a groundbreaking text message based course, How To Find Work That WORKS for Your ADHD.  Enroll today to start leveraging your strengths and start seeing atomic results for a happier career and life!

2. Tiny Changes, Epic Results!

When most people think of Olympic champions, they envision the elite performances that happen every four years at an international level. However, that level of skill obviously doesn’t just appear overnight. Atomic Habits tells us that the secret to reaching “world class” is checking off small, atomic-like changes in your habits every day. These changes might seem tiny at first, but they can add up to some mind-blowing results! 

Atomic Habits shows us how we can be “world champions” in our own ADHD lives.  Everyday actions, even the tiniest ones, can make a massive difference in the long run. We often get overwhelmed by big tasks, but with these atomic habits, we can tackle them one step at a time!

Try this: Start small! Place sticky notes around your house, reminding yourself of those little things you always forget. The bathroom mirror, kitchen cabinet, or bedside table would be great places to leave tiny reminders. I place a sticky note on the door reminding me to bring my waterbottle to the gym!

It can feel hopeless to take on big projects by yourself. That is where coaching comes in! A life coach is someone who will give you nothing but support and advice to help you become the best version of yourself. Want to give it a try? (There is nothing to lose – except your bad habits!) Book a free intro call today with a certified ADHD Coach!! 

3. ADHD Brains Like Easy Things!

Okay, let’s be real – who doesn’t love things that are easy and fun? Atomic Habits totally gets us! It’s all about keeping it simple and making good habits easy to follow. Those of us with ADHD need strategies that don’t drain our energy.  Atomic Habits shows us how to do just that, so we can achieve our goals without feeling like we’ve run a marathon.

One way I like to keep it simple is through Agave Health. This website is incredible! By signing up, you can get 24/7 UNLIMITED access to an ADHD coach via text as well as weekly video calls. How cool is that?! 

4. Luring in Good Habits with Attractiveness!

Speaking of Olympic athletes, I often tell my clients: “Those of us with ADHD are not Marathoners, we are natural Sprinters!” Because of that, many people with ADHD only know what it’s like to have motivation in short bursts. (That’s ok!) Our ADHD brains can be like roller coasters when it comes to staying motivated. But here’s the good news: Atomic Habits reveals how to make good habits irresistible! 

By pairing up activities we want to do with ones we need to do, we can make those “need to” habits a bit more enticing. It’s like offering ourselves a plate of warm cookies after doing our homework – a win-win situation! 

Applying it ASAP: Gamifying any task can make your daily chores FUN! Set a timer for yourself to get something done. Once you finish, you get a reward. This could be reading a few pages out of your favorite book, playing a quick round of a fun game on your phone, or anything that feels like a reward to you! 

#RyanReminder: You are NOT alone in this! Did you know that there are a wide variety of people out there who struggle with completing tasks and their ADHD? There sure are – and that’s why I created an ADHD online community for fellow ADHDers to connect and support each other! Get connected today!

5. Making it Obvious, Since ADHD Doesn’t!

Picture this: you’re standing in front of your fridge, thinking, “What did I come here for again?” ADHD brain fog, anyone? Well, Atomic Habits has the perfect solution – make it obvious! This tip seems like a no brainer, and I can’t believe I’ve never thought of it before. (That’s ADHD for you!)

By setting clear cues and triggers for our habits, we won’t have to rely on our uinreliaable memory. It’s like leaving breadcrumbs for ourselves, guiding us effortlessly through our daily tasks. 

Challenge Accepted! Phone reminders and calendars are more useful than you think! You know that one thing you were supposed to remember… what was it? Oh, yeah! Take out the trash! I find it hard to forget these mundane things when I am constantly being reminded of them via my phone. We’re always on them, so why not utilize them for good?

So there you have it, ADHDers! Atomic Habits is our secret weapon to conquer the challenges we face daily. By making tiny changes, transforming our identity, and embracing simplicity, we can unleash our true potential! Remember, it’s the small steps that lead to the big leaps. Let’s make our ADHD journey one of growth, self-discovery, and success!

Until next time, keep rocking those atomic habits, and stay awesome! Reach out for help to get started! ✌️ 

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About Ryan Mayer

Professional Life Coach Ryan Mayer is an Accountability and Mindset Coach, specializing in working with adult men and women with Attention Deficit Hyperactivity Disorder (ADHD).
Learn More About Ryan >
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