It's common to create new goals this time of year. If you're inspired to set new goals for yourself, it can help to keep them small. Often times, people with ADHD or Autism might feel overwhelmed by large task or a long-term goal. It's challenging for any brain to change behavior, and especially challenging when that behavior is boring or takes a great amount of effort (i.e., a new movement routine ... such a common goal for the new year). Going to the gym to walk on a treadmill is not exciting. So how do you make a change and stick to it when you're neurodivergent?
Here are three tips:
1) Keep changes small. Think of the first step in making the change in your behavior and make that first step your goal, for now. Once you master putting on your workout clothing regularly or standing on your treadmill, then you can take the next step. Breaking down tasks into smaller steps is a helpful way to combat lack of motivation as it makes the task feel much more achievable.
2) Make it social. Invite friends or meet up with a group to engage in your change. Body doubling is the act of doing things with other people around. You don't even have to do the same thing but doing stuff together makes doing stuff easier.
3) Add something fun. If a task is boring, it's hard to start it. Incorporate something you enjoy to make it more fun. For example, invite friends, watch a movie, listen to a podcast, turn on some music. These additions can help you focus on the boring task and also make the task more enjoyable.
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