Habit Stacking (An ADHD Power Tool)

Last Update on November 1, 2022 : Published on November 1, 2022

Have you ever heard of the term habit stacking? Well, it is highly recommended for people who have attention deficit hyperactivity disorder (ADHD) to indulge in habit stacking. Now, habit stacking is a very simple trick to inculcate new habits.

If you are aware of what attention deficit hyperactivity disorder (ADHD) does to your brain, I’m sure you are aware of how important habits are for such people. ADHD can easily deviate you from evening completing your routine tasks.

Therefore, habit stacking is one way you can not only build new habits easily but also manage the symptoms of ADHD. Today we are going to talk about what habit stacking is, how it can benefit people with ADHD and how to practice habit stalking.

Let’s Get started…

Define Habit Stacking

Habit Stacking

Habit stacking is a trick that one can use to build new habits easily. The concept of habit stacking is to use your energy to develop a new habit soon after you have finished with your already existing habit.

Habit stacking is stacking a new habit on top of the old one so that you don’t have to separately invest your energy. What you do in habit stacking is that you attach a new habit to your already existing habit.

Confused? Let’s understand habit stacking with help of some simple examples of habit stacking;

  • You wish to develop a habit of doing yoga daily, stack this habit along with your already existing habit of running regularly. After you finish your run, you can do some yoga asanas during your cool down period.
  • You wish to add fiber in your diet, stack this habit along with your habit of having a meal on a set time everyday. Just add a plate of salad along with your meal to increase the fiber.

You have to add the habit you want to cultivate to things that you already have been doing. You already are moving in that direction so it takes little effort to move further in the same direction.

How To Build Habits With ADHD Using Habit Stacking?


Habit stacking can make it easier for you to create new habits especially if you have ADHD. When you have ADHD, following a routine is easy but breaking out of the routine to do something new can be challenging.

Therefore, habit stacking is the best way to introduce new habits without actually breaking your routine. Let’s see how you can create new habit for ADHD using habit stacking;

  1. Identify the habit you need to cultivate: you should know exactly what habit you want to build so that you know where to add it in your routine.
  2. Have patience: you should know that cultivating a new habit will need commitment and time. It will not happen overnight, so be patient and trust the process.
  3. Have acceptance: along with patience you need to accept failure Building a habit for ADHD needs time because there are going to be times when you’ll fail. Just accept your failure, take a minute and continue working for it.
  4. Be organized: evening though being organized is a problem with people who have ADHD, you have to try to be organized in all possible ways. To make it easier for you, do not overcomplicate things and life or the organization becomes easy.
  5. Start stacking the new habit: once you are prepared to give your time, energy, acceptance and patience, you can begin stacking your new habit. After being mentally prepared you can put the plan to action.
  6. Know your limit, do not overdo: you know your capacity, do not push your limits. Trying to stack too many habits together can burn you out. Take one habit at a time, only increase when you feel comfortable doing it.

Benefits Of Habit Stacking For ADHD


Habit stacking holds a lot of benefits of people with ADHD. The most common problem People with ADHD face is the lack of concentration and the scope to commit to something for longer. Habit stacking for ADHD has been seen to fix such problems.

Let’s look at some other benefits habit stacking has for people with ADHD;

  • Helps in increasing focus
  • Boosts organization skills
  • Makes you more committed
  • Helps you prioritize things easily
  • Improves memory
  • Helps in managing emotions
  • Decreases stress

That’s All Folks!

I hope you found this blog about habit stacking for ADHD informative, helpful and thought provoking. If you are someone or know someone who has ADHD, do tell them about habit stacking for ADHD and how it helps build habits for ADHD.

Thanks for reading.

Take care and stay safe.

About The Author

Kirti Bhati
Kirti Bhati

I am an English literature (major) and psychology (minor) graduate from St. Bede’s College, Shimla. Postgraduate in Clinical psychology from IIS University, Jaipur. She has published a Research paper on Music therapy in the military population and Workplace stress in a national seminar conducted by Fortis hospital (gurugram) and international seminar conducted by St. Bede’s College, Shimla, Respectively. Authored a dissertation work on ‘effect of social media addiction on the mental and physical well-being in adolescents’ Currently working at calm sage as a writer.

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