M0013 - Habit Formation
Habit Formation
- Habit Formation is the process of turning deliberate actions into automatic behaviors through repetition and consistency.
- Developing habits reduces the mental effort required for decision-making, allowing individuals to focus on larger goals and tasks.
- For people with ADHD, habit formation often requires intentionality and structured support, as inconsistency and forgetfulness can hinder progress.
Techniques
- The 2-Day Rule: Avoid skipping a habit for more than two consecutive days to maintain momentum. Scheduling planned rest days can help prevent burnout.
- Anchor Habits: Link new habits to existing routines (e.g., brushing your teeth triggers taking medication or making coffee leads to journaling).
- Start Small: Begin with small, manageable actions (e.g., doing one push-up daily or journaling for one minute) to build consistency without feeling overwhelmed.
Discussion
Habit formation relies on repetition, structure, and time. For individuals with ADHD, starting small and using supportive mitigations like morning routine or evening routine can establish a foundation for success. Techniques like the 2-Day Rule prevent momentum loss by encouraging quick re-engagement after disruptions.
Using recurring task lists or gamified habit apps can help remind and encourage you to continue building your habits. Additionally, anchoring new habits to existing routines leverages familiar actions to build consistency.
Over time, habits become an integral part of daily life, reducing cognitive load and improving overall productivity and well-being.
Sub- and Co-Mitigations
| Mitigation | Description |
|---|---|
| M0006.001 - Gamification | Use game-like elements to make tasks more engaging and rewarding. |
| M0010.001 - Subscription Plans | Using subscriptions to regularly order things you use frequently (e.g. food, supplements, shampoo, etc.) |
| M0010.002 - Simple Automation | Using simple tools and apps to perform tasks automatically. |
| M0011 - Planned Rest | Planning periods of low-distraction to encourage background mental processing and recovery. |
| M0013.001 - Morning Routine | Developing a daily series of morning activities to reinforce structure and promote focus, motivation, and productivity. |
| M0013.002 - Evening Routine | Engage in calming activities and avoid or reduce stimulating activities before bed. |
| M0014.001 - Task Lists | Structured lists of tasks that need to be completed to accomplish a goal. |
Expressions
| Expression | Description |
|---|
Metadata
Sources
How to Use the 2-Day Rule to Increase Productivity - Growth Everywhere
The 2-Day Rule - Building Better Habits with Consistency - Hagen Growth