ADHD Hack #11: Habit Stacking
i used to get bored in the shower waiting for my conditioner to “set.”
like just… standing there.
existing.
itching to get out.
and at night i would forget to brush my teeth.
not bc i didn’t care.
bc once i sat down… it was over.
so now?
i brush my teeth while my conditioner sits.
the boredom is gone.
my teeth get brushed.
zero extra activation energy required.
that’s habit stacking.
adhd executive function hacks aren’t about becoming a new person.
they’re about using the time you’re already trapped somewhere anyway.
stack it onto something you already do:
• brush while conditioner sets
• floss during your skincare
• take meds with your first sip of coffee
• stretch while the microwave runs
less friction.
less mental debate.
more done.
what’s one “boring waiting moment” you could stack onto?
#adhdexecutivefunction #habitstacking #adhdhacks #neurodivergentlife #executivedysfunction
Hey everyone! As someone who navigates life with ADHD, I know the struggle is real when it comes to getting daily tasks done. My original post touched on my simple habit stacking hack – like brushing my teeth while my conditioner sets in the shower. But let's dive a bit deeper into how this technique can truly revolutionize your routine and executive function, beyond just the bathroom! The power of habit stacking for ADHD brains lies in leveraging something you already do (an anchor habit) to trigger something new you want to do. It minimizes that dreaded 'activation energy' – the mental hurdle of starting. Instead of summoning willpower, you just... flow. Here are more ways I've integrated this into my life, and how you can find your own perfect stacks: Beyond the Bathroom: Stacking Habits Everywhere! Kitchen Hacks: My first sip of coffee is my cue to take my meds (just like the article mentioned!). While I wait for the kettle to boil or the microwave to heat my food, I'll quickly wipe down a counter or unload a few dishes. It’s amazing how much tidying you can do in 60 seconds! Getting Ready: Instead of just staring at my wardrobe, I now put on a podcast or an audiobook while I get dressed. This turns a potentially overwhelming decision into a productive learning session. I also try to lay out my clothes for the next day right after I finish brushing my teeth at night. During Downtime: Waiting for ads to finish on TV? Instead of scrolling aimlessly, I'll fold a small pile of laundry or do a quick 30-second stretch. It's all about making those 'boring waiting moments' work for you. Finding Your Own Stacks & Making Them Stick: Identify Your Anchor Habits: What do you do consistently every single day without fail? (e.g., wake up, drink coffee, shower, eat lunch). Pinpoint Desired New Habits: What small tasks do you constantly put off or forget? (e.g., flossing, taking vitamins, stretching, checking your planner). Look for Natural Pairings: Can you link a desired habit immediately after or during an anchor habit? Think about proximity. For example, if you always use a specific shower caddy with your bath products, placing your toothbrush there can be a strong visual cue to brush your teeth while your conditioner sets. This is exactly what the image in the article illustrates – a practical setup for combining tasks! Start Super Small: Don't try to stack too many things at once. Pick one or two to begin. Make it Obvious: Visual cues are your best friend! If you want to take meds with coffee, keep them right next to your coffee maker. If using your toothbrush in the shower, ensure it's easily accessible in your shower caddy. Be Kind to Yourself: There will be days you forget. It's not a failure, just information. Adjust, and try again tomorrow. This isn't about becoming 'perfect,' but creating systems that work with your ADHD brain, not against it. It's about reducing friction and getting more done with less mental debate, leading to a real boost in daily productivity and overall well-being. Give it a try and tell me what amazing habits you're stacking!
I do the same thing for myself and my kids. I’m undiagnosed but both my brother and my older son has adhd so whenever my kids are done with their showers they are supposed to brush their teeth, my adhd one forgets, and the other one is just learning how and still needs my help BUT I forget myself sometimes so now I have the toothbrushes ready for them to use while they’re showering and for myself as well hahah. We’re already wet and don’t have to make a mess and accidentally wet our pjs afterwards haha!