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Something I've been using successfully for maintaining my systems & habits is Spaced Repetition.
I find that ADHD gives me weird memory problems with activities that are "maintenance" in nature. It's not that I gave up new habits, I just forgot about them.
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I find that ADHD gives me weird memory problems with activities that are "maintenance" in nature. It's not that I gave up new habits, I just forgot about them.
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I often build systems but never stick to them.
Why?
It's not a conscious decision to quit, I just forget. These new systems just evaporate. I cringe a few weeks later when I remember that my shiny new system no longer exists.
Why?
It's not a conscious decision to quit, I just forget. These new systems just evaporate. I cringe a few weeks later when I remember that my shiny new system no longer exists.
Is it a habit issue?
I read books on building habits. I even took a course on it. I'm well aware of the Cue/Reward/Routine loop. But for some reason any habit around my new systems just disappears.
I think it's a memory issue.
I read books on building habits. I even took a course on it. I'm well aware of the Cue/Reward/Routine loop. But for some reason any habit around my new systems just disappears.
I think it's a memory issue.
The most efficient way for me to learn new information is to use a Spaced Repetition tool. It's basically flashcards + an algorithm for when to study each card.
When I want to start a new habit/use a new system, I create a new flashcard as a reminder.
When I want to start a new habit/use a new system, I create a new flashcard as a reminder.
Example:
Q: "When and where do I meditate?"
A: "9am every morning, on my couch."
Q: "When and where do I meditate?"
A: "9am every morning, on my couch."
It seems silly or childish, but it's quite logical.
A new habit is just a fact about your life. To learn new facts, you need to remember them. To remember new facts, study them with Spaced Repetition. Simple.
A new habit is just a fact about your life. To learn new facts, you need to remember them. To remember new facts, study them with Spaced Repetition. Simple.
How do you get started with Spaced Repetition?
Download an app. I use Anki, but there are others. It does all the work for you. Making new cards takes seconds. Studying is also quick.
Download an app. I use Anki, but there are others. It does all the work for you. Making new cards takes seconds. Studying is also quick.
But how do you remember to use Spaced Repetition?
I have the app on my phone & aggressively disabled all notifications except for messages, phone calls, and Anki study alerts. I miss some days, but in general I study at least five times per week.
I have the app on my phone & aggressively disabled all notifications except for messages, phone calls, and Anki study alerts. I miss some days, but in general I study at least five times per week.
This is also one of the very few habits in my life that I "force myself" with. If I do forget to study my cards, I just try to gently remind myself to continue.
I found that framing it in a humorous way is useful as well:
"I'm forgetting to...remember...lol"
I found that framing it in a humorous way is useful as well:
"I'm forgetting to...remember...lol"
Spaced Repetition is also a powerful way to remember any fact. I used it to learn the NATO phonetic alphabet and learned how to use Unreal Engine for game development (don't worry, I already abandoned that hyperfocus).
The best thing about remembering your habits is you gain control over them!
If you remember to do your habit, but you realize how much you dislike it, you can quit! Or continue. But you gain control.
Control gives you choice. Forgetting removes that choice.
Choice is good.
If you remember to do your habit, but you realize how much you dislike it, you can quit! Or continue. But you gain control.
Control gives you choice. Forgetting removes that choice.
Choice is good.
Relevant links:
Anki: https://apps.ankiweb.net/
Spaced Repetition: https://en.wikipedia.org/wiki/Spaced_repetition
Anki: https://apps.ankiweb.net/
Spaced Repetition: https://en.wikipedia.org/wiki/Spaced_repetition
