Thank you Nome @NomedaBarbarian
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@NomedaBarbarian on Twitter:
Thinking about how I’ve been lied to as an #ADHD person about what habits are.
That apparently is not what neurotypical folks get to experience.
Habits are things that they do without thinking.
They don’t have to decide to do them. They don’t have to remember to do them. Things just happen, automatically, because they’ve done them enough for that system to engage and make them automatic.
That system…which I lack.
Every single time I have brushed my teeth, it’s been an active choice. I’ve had to devote thought and attention to it. It’s not a routine, it’s not a habit, it’s something that I know is good to do, and hopefully I can remember to do it.
Every single time I exercise, or floss, or pay my rent, or drink water, or say “bless you” when someone sneezes,
It’s because I’ve had to actively and consciously engage the protocol.
It never gets easier.
Just more familiar.
It’s part of my struggle with my weight–exercise never becomes a habit, and every single time I do it, it is exactly as hard as the first time. It takes exactly as much willpower & thought.
I got lied to about how it would just “turn into a habit”. And blamed, when it didn’t.
Drinking water isn’t a habit. Feeding myself isn’t a habit. Bathing isn’t a habit.
I spend so much more energy, so much more time, so much more labor on just managing to maintain my fucking meat suit.
And now you want me to ALSO do taxes?
ON TIME?
As I thought on this more, I realized I taught myself a new habit to use the parking brake in my car after I’d been driving for a year, and then I trained myself to turn on a driving setting in my car every time I drive.
What it made me realize is that I can form habits when they are 1) simple actions, 2) there’s specific context (being in my car), and 3) there’s a physical reminder.
For the drive setting, I put a post-it note on the dial I have to turn. Seeing that every day for a few weeks reminded me to use it, and when it’s used my dashboard changes color (blue to red). After a few weeks using the post-it, I got used to the red dash, and eventually turning the dial has become a pretty automatic thing. And if I forget it, I quickly notice the blue dash and remember to make the change.
I mentioned taking my meds is tough, but as long as I have it by my bed I actually take it ~5 days a week without the reminder on my phone going off. Because it’s a simple task and it’s next to my bed and done when I wake up, and my phone provides a physical backup when I forget.
On the other hand, I have been giving my cat 2x daily meds for a year longer than I’ve taken daily meds myself. I remember it’s a task I need to do, but I am 100% dependent on a phone alarm to actually do it (and I must snooze the alarm until I do it, because if I don’t act immediately there’s a >50% chance I’ll forget again). I think the biggest difference is that context is not the same. I might be anywhere in my house doing anything at that time. For the morning dose 5 days a week I’m working and we’re in my office, but my meetings are different every day so the context isn’t the same.
Oh, I’ve also made a habit of scooping my cat’s litter! I have flushable litter (game changer!!) and I can see the litter box while using the rest room, so I just do it right away before flushing and washing my hands. Simple task (even though I sometimes I skip it when I’m stressed or tired, but it’s a choice to skip it), triggered by physical context, and it’s in my line of sight multiple times a day.
I’m totally “thinking out loud” in what I’m writing here, so I apologize that it’s long and rambly. I wonder how I might use those 3 things to build other habits… oh! When I worked in my office, my gym was next door and I worked out with a coworker. I also kept my gym bag in my office in the same place I put my purse. Thankfully I don’t sweat much so I didn’t have to change my workout clothes daily (which was a habit I couldn’t get into), but seeing the bag and my coworker going to the gym did get me to do it 3x a week for over a year.