Habit Stacking for ADHD

Making Tasks Feel Easier

One of the most helpful tools I use — and share with my clients — is something called habit stacking.

It’s not about doing more. It’s about making the things you already do feel easier, smoother, and more connected.

 

So, what is habit stacking?

Habit stacking means linking 2–4 small tasks together so they feel like one job instead of lots of separate ones. ADHD brains often struggle with task initiation, so this helps reduce friction.

You create a little routine — a rhythm — so your brain doesn’t have to start from scratch each time.

 

💡 Here’s an example:

Instead of seeing these as separate:

• Take medication/supplements

• Refill water bottle

• Open the blinds

• Check planner

You do them all together — every morning — in one go. You treat them as one single habit:

“My morning open-up routine.”

Your brain starts to expect it. You start to do it without overthinking. And suddenly… mornings feel easier.

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🌼 Why it works for ADHD:

• It removes the need to decide what to do next

• It reduces overwhelm

• It builds momentum

• It turns tiny wins into a full routine

It’s not about perfection. It’s about building flow.

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You don’t need to overhaul your life. Just start with one mini stack — one “bundle” that feels good and gentle.

And remember: if you need help creating ADHD-friendly routines that actually stick, I’m here.

Lisa x

ADHD Clear Mind Coaching