Building Habits When You Have ADHD: Hard AF, But Totally Possible

Let’s face it — building habits when you have ADHD can feel like trying to push the proverbial boulder up the mountain. Except the boulder is on fire. And the mountain is on fire. And probably you’re on fire, too. You know habits would make life easier, but the process of creating them? Ugh. The struggle is real.

If you’re wondering why habits seem harder to form or stick with, I promise you that it’s not because you lack willpower or you’re just lazy. It’s because your ADHD brain works differently.

ADHD and the Brain’s Relationship with Habits

So, what’s going on in the ADHD brain that makes habit-building feel like such an epic failure? A big part of it boils down to your brain’s iffy relationship with dopamine.

The Dopamine Connection

Dopamine is often referred to as the brain’s “feel-good” chemical, and it plays a huge role in motivation, focus, and learning. When everything’s working as it should, dopamine gives us a sense of reward or satisfaction when we complete tasks or learn new things. It also helps reinforce habits and behaviors by making us want to keep doing them.

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But here’s the kicker: In ADHD brains, dopamine levels can be a bit wonky. Researchers believe that people with ADHD may not have enough dopamine or that it isn’t being properly regulated. This dopamine imbalance can cause all sorts of problems, including making it super difficult to form and stick to habits. Here’s why:

Motivation: Dopamine is what gives your brain that little hit of “hey I feel awesome now” when you complete a task or reach a goal. But if your brain isn’t getting that reward boost, the motivation to keep doing the task (or any task) just isn’t there. So, you might start a new habit with the best intentions, but without that dopamine nudge, it’s harder to follow through.
Memory and Learning: Dopamine also plays a role in how we retain new information and build skills. So, if dopamine levels are low, your brain might not be getting the reinforcement it needs to cement new habits or routines.
Task Mastery and Focus: Neurotypical brains get a nice dopamine rush even in the anticipation of completing a task, which helps them power through tasks and stay focused long enough to actually finish. In ADHD brains, the lack of dopamine means focus is harder to maintain, and tasks don’t feel as rewarding. This can make building habits that require consistency and long-term focus feel like you’re slogging through a mud pit.
Executive Function Challenges: ADHD brains often struggle with executive functions — things like planning, prioritizing, and organizing tasks. Dopamine plays a huge role in these areas, and without enough of it, staying on top of daily routines can feel like pushing a boulder uphill.

The Habit Struggle is Real — But There’s Hope

Now that you know your brain’s wiring is a huge part of the habit-building challenge, let’s talk solutions. Spoiler: it is possible to build habits with ADHD. It just requires a slightly different approach — one that works with your brain instead of against it.

Here are some strategies to make building habits less daunting:

Start Small (Like, Really Small): Don’t try to overhaul your entire life at once. Choose one tiny habit to start with — something so small that it feels ridiculous not to do it. Something that even on your very worst day, you can probably still get done. This helps build momentum and gives your brain a little dopamine boost every time you succeed.
Make it Fun: If a habit feels boring or hard, your ADHD brain is going to reject it. Find ways to make it more enjoyable — whether that’s turning it into a game, rewarding yourself, or pairing it with something you love.
Use External Reminders: Since we can’t rely on internal motivation, we need to get a little help from external cues. Use alarms, sticky notes, or apps to remind yourself of your new habit. Change it up, make them interesting, or too annoying to ignore. These external triggers can help keep you on track.
Work with Your Energy: ADHDers have fluctuating energy levels. Instead of forcing yourself to do something when you’re drained, focus on building habits when you’re feeling energized and motivated. This makes it easier to stick with the habit long-term. And bonus: over time, those good habits can help with improving your energy levels.
Celebrate Small Wins: Every time you stick to your habit, no matter how small, celebrate it! Whether it’s giving yourself a high-five, crossing it off a list, or treating yourself to something fun, those little rewards can help your brain stay motivated.

The Bottom Line: Dopamine Might Be the Problem, But You Can Still Build Habits

Yes, ADHD brains process dopamine differently, and that can make habit-building harder. But knowing this gives you the power to approach habits in a way that works for your brain. The key is to start small, make it fun, and give yourself credit for every step forward — even if it’s tiny.

It’s not easy, but it’s totally possible. And once you’ve got that momentum going, those new habits will start to stick — one damn thing at a time.

Ready to Kickstart Your Habit Journey?

If you’re looking for more actionable strategies to boost your motivation, crush your goals, and build the habits you want (without the burnout), grab your free copy of the Quick Wins Playbook: An ADHDer’s Guide to Boosting Confidence and Crushing Goals!

This playbook is packed with simple, effective tips that work with your ADHD brain to help you rack up those quick wins and gain momentum toward the life you want. Download it here!