ADHD and Consistency: Why “Something is Better Than Nothing” Works
Struggling to Stick With Habits?
As someone with ADHD, I’m no stranger to abandoned projects, hobbies, and plans. Once the dopamine wears off, time crunches happen, and a new hyper-fixation lures me away. That habit I’d been trying to build ends up collecting dust.
To be fair, I do have a history of follow-through. I’m approaching a three-year streak on Duolingo (shoutout to German!), and this summer marks two years since picking up the violin again. I’ve completed two undergrad degrees, earned my master’s, and obtained licensure in my field. I’m no stranger to commitment. Still, there are days when motivation disappears entirely, and I’d rather doom-scroll my phone into oblivion.
The ADHD Secret to Consistency
So what separates the habits I’ve kept from the ones I’ve let fade? How do I keep going when motivation dries up and the world feels uninteresting?
The answer: discipline—but not the kind you’re imagining.
When most people talk about discipline, they mean waking up at 4 a.m., running five miles, meditating, journaling by candlelight. That’s great if you have the time and energy. But for ADHD brains navigating real life, rigid schedules often set us up for failure, frustration, and shame.
Instead, I follow a simpler model: something is better than nothing.
Micro-Habits That Actually Stick
My version of discipline is doing just 5–10 minutes a day of the things I want to prioritize: learning German, playing violin, writing, tidying up. These “micro-habits” fit into the cracks of my day:
The 15 minutes before leaving the house
The time dinner takes to cook
Moments between meetings
Before embracing this mindset, I filled those gaps with scrolling. I told myself the time was too short to “really” work on anything—so I didn’t. Then I’d struggle to find a full 30-minute block later.
Now, I almost never miss a day. And when I have more time, I often go longer—because I’m already doing it.
Just don’t try to build too many micro-habits at once start with 3 and build up from there.
Why This Works for ADHD
Short, manageable routines reduce overwhelm—a major challenge for ADHD brains. Telling myself “it’s only ten minutes” makes transitions easier. Ironically, once I start, I usually continue—the extra time becomes a bonus, not a burden.
This approach also prevents the all-or-nothing trap. Life gets chaotic, and previously, I would abandon habits entirely. Weeks later, I’d try to restart—often failing again. Demoralizing. It also allows me to build in the micro habits whenever I can fit them into my day, which is really helpful when you have a constantly changing schedule like mine.
The shift came with a simple idea: “something is better than nothing.” Suddenly, my house is cleaner, my to-do list is manageable, and I’m filling my day with meaningful tasks instead of doomscrolling. I feel happier, less anxious, and less overwhelmed.
Building ADHD-Friendly Systems
We often approach new goals rigidly. We want to work out every day and we go to the gym faithfully every day at 5 o’clock. Then our busy season hits, we have to stay late at work and suddenly we keep missing our “appointment” with the gym. Even when our busy season ends, our gym membership card sits at the bottom of our purse, forgotten.
Instead, try small, flexible wins:
Replace scrolling with a creative task like playing music, knitting, crocheting, drawing, or journaling
Move your body each day, even if it’s a short walk
Break tasks into micro-habits, such as cleaning a small section of your kitchen each day
This reduces “failure” and builds executive function systems, working with the realities of ADHD attention challenges. Modern life is full of distractions designed to hijack focus—phones, apps, even food. Discipline isn’t brute force; it’s creating sustainable, ADHD-friendly systems.
The Magic of “Something”
Here’s the secret: once you start doing something, it often grows. Time lengthens, focus deepens, and wins feel bigger.
Remember:
Something is better than nothing. And that something can become everything.
Still struggling to build routines that stick? Maybe it’s time to upgrade to some direct one-on-one support.