Consistency for ADHD Isn’t a Routine – It’s a Street Fight
Spoiler: You don’t need more structure. You need a backup plan for when the wheels f*ckin fall off…because they will.
Let’s Be Honest: “Be Consistent” Is Usually Bullsh*t Advice
Here’s the thing no productivity guru ever says out loud:
Consistency is easy…until life happens.
Until you slept like shit. And your brain forgets what day it is. Or you start 14 tasks and finish none because (fill in the blank – imposter syndrome, perfectionism, under-planning, over-planning, boredom, overwhelm, etc.).
If you have ADHD (or are basically just a human living in a world that feels like a 24/7 circus), being consistent the traditional way is like trying to balance a Jenga tower during an earthquake. And yet, every “success formula” out there starts with: Wake up at the same time every day. Do the same tasks in the same order. Never miss.
Cool. Tell that to the executive function shitstorm in my brain who decided that showering today was optional.
The Day a James Clear Quote Validated My Chaos
When I’m scrolling through social media or YouTube, I come across all kinds of quotes and advice. Some spark a legit ah ha moment. Others hit like, “Yup – I’ve actually tried that, and it definitely works.” Then there’s the ones I flat-out disagree with because they just feel like guru-speak for people who’ve never lost a day to executive dysfunction.
This one from James Clear landed solidly in the validation category:
“In practice, consistency is about being adaptable. Let your habits change shape to meet the demands of the day.”
I read it and thought, Exactly.
It didn’t make me feel like shit. It didn’t make me feel broken. It just confirmed something I’d been learning the hard way for years: for ADHD brains, the win isn’t sticking to some rigid system – it’s adjusting without quitting. Or shaming yourself.
Real Consistency Strategies for ADHD Minds (That Don’t Require You to Become a Robot)
🔁 1. Bronze Medal Days Still Count
If you can’t do the “full” habit, do the version that takes 3 minutes. Stretched? That counts. Wrote 1 sentence? That counts. Showed up? That counts.
🎛️ 2. Build a Flexible Habit System
Have options. Tiered routines. Gold version for good days. Bronze version for dumpster fire days. Stop tying your self-worth to the gold standard.
🧠 3. Design for Dopamine
You’re not lazy – you’re understimulated. Use novelty, rewards, and small wins to create momentum. Motivation is optional. Dopamine isn’t.
🧻 4. Don’t Let a Bad Day Flush the Whole Week
Missed a day? So what. Shame is a consistency killer. Forgive faster, reboot quicker.
📌 5. Externalize the Plan
Sticky notes, whiteboards, alarms, calendar blocks, a supportive spouse with a good right hook – whatever puts your intentions outside your head where your ADHD can’t lose them.
The Point Isn’t Discipline. It’s Durability.
The world tells you to be more disciplined. What they don’t get is that if you have ADHD, discipline isn’t the problem – fragile systems are.
You’re not unreliable. Your system is just too rigid for the reality of your brain and your life. Make it bendy.
The most underrated of all consistency strategies for ADHD? Adapt. Don’t quit. Adjust the plan, not the goal.
One More Thing…
If this hit a nerve (the good kind), you’ll want to check out my ADHD Book Recommendation Page:
📚 The Dopamine-Approved Bookshelf »
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