Clear, J (2018) Atomic Habits
Small habits can have a powerful impact on your life.
Effect of small habits not immediately noticeable, but can have a huge impact long term.
Lack of immediate feedback is likely why adhd brains struggle with habit forming--need the dopamine hit from seeing results to keep going, but that gratification is delayed. Result is stopping the behaviour.
Alter you environment to make keeping the habit easier. Example water by the till instead of soda helps people drink less fizzy stuff and more water instead
There's something I read somewhere about it being easier to substitute a habit than stop or start a new one. Need to look that up.
Dopamine is v important motivator. Even in neuroblands.
Increase dopamine with temptation bundling (oh do fuck off)
Combine something you want to make a habit with something you enjoy doing. The dopamine helps you do the less pleasant thing. Effectiveness in adhd brains?
Make a new habit as easy as possible by reducing friction.
Reduce undesired behaviour by increasing friction.
Two minute rule* (cf GTD version?)
- any behaviour can be reduced to a habit that can be completed in 2 minutes or less.
Habits need to be satisfying. Immediate gratification will help habit forming.
Track habits to make them stick.
Clear recommends attaching negative consequences for not sticking to a habit, but that is catastrophic for adhd brains.
Habit stacking: adding a new behaviour on top of an existing habit.