Staying Consistent With Dyslexia - ‘the 80+1 Rule’

Ever feel stuck in a cycle of starting a new health routine, only to lose steam a few weeks later? This episode might be just what you need. Stephen takes us on a warm, honest tour of his personal health journey, all hinging on something he calls the “80 plus one rule.” It’s about staying consistent most of the time while sprinkling in new or exciting habits that keep us engaged.

He also shares how his neurodiverse brain, with both ADHD and dyslexia, can make everyday routines feel dull. Ever been frustrated by a schedule that seems to work for everyone except you? Stephen gets it. Through trial, error, and personal discovery, he’s found a sustainable path to better fitness—and a few helpful mindsets you can adapt to your own life.

The “80 plus one rule” In Action

The heart of Stephen’s strategy is simple: anchor yourself in a core routine (the 80%) and experiment with small changes (the 1%). Picture waking up and doing 10 minutes of gentle exercise most days, then throwing in a brand-new workout or a different recipe once in a while to keep things interesting. These micro changes prevent boredom from creeping in, especially for brains that crave novelty.

At first glance, it might look like you’re barely tweaking your day. But it’s surprising how these tiny shifts soon add up. By focusing on what really works for you, you’ll be more likely to keep going.

“I need consistency but, if I don’t add sparks of variety, my ADHD mind gets restless. A simple 1% change can remind me I’m not stuck.”

That’s what Stephen said in the episode. It sums up this method: don’t throw away your routine entirely. Instead, give it small but steady boosts so it never feels stagnant.

Why Consistency Matters If You’ve Got ADHD or Dyslexia

If you’re an adult with ADHD or dyslexia, you know repetition can feel like a prison cell. A lot of people thrive on the same meal plan or the same workout, but maybe you can’t survive on autopilot. The good news is, you don’t have to force a method that drains your enthusiasm.

The 80% consistency anchors your goal. It’s your baseline. That might mean:

• Exercising at least three times a week
• Sticking to a straightforward meal plan most days
• Taking short walks or standing breaks every afternoon

That anchor keeps you tied to progress, even on days when you’re distracted. When your brain screams for something new, that’s where the 1% changes come in. Maybe you add a creative spin to your workout or try a fresh approach with your well-being routine. You don’t need to overdo it. Just a tiny tweak to keep the spark alive.

The Power of Micro Changes

Micro changes can be almost anything. Maybe you add an extra glass of water before each meal or swap your usual coffee for a herbal tea once a week. Maybe you try a new yoga stretch or walk a different route around the block. These switches are quick to implement but can make your mind go, “Oh, cool, something new!”

That sense of novelty is especially valuable if you have ADHD or find tasks stale after a few repeats. Small steps add up to bigger results over time without the overwhelming sense of overhauling your life. Instead of abruptly jumping into a strict diet or a seven-day boot camp, you’re easing forward with micro shifts that your mind and body can handle.

Stephen lost weight through small nudges. He kept up his main routine—and he sprinkled in mindful variations to make sure it never felt robotic. Before he knew it, progress crept up on him. That’s the beauty of combining routine with small doses of adventure.

Finding Your Groove and Sticking With It

You might be wondering: where should I even start? The answer is: anywhere that feels doable. Your 80% might be daily walks, quick home workouts, or better sleep. Aim for something you’re sure you can keep doing. Then, let the 1% changes dance around that core habit.

Everyone’s formula looks different. Some people crave a predictable meal plan with the occasional surprise snack. Others need a flexible structure that allows for last-minute ideas. Don’t chase someone else’s version of “ideal.” Take a look at your patterns, your schedule, and what excites you. Then experiment in bite-size ways.

Also, don’t overthink every shuffle you make. If you test a new breakfast routine and it just doesn’t fire up your motivation, try something else. The main goal: don’t lose that consistent 80% while you tinker with the 1% difference.

• Choose a core habit you won’t abandon easily.
• Add only one small twist at a time.
• Stick with changes that spark joy or keep you curious.
• Give each change enough time to show its effect.

It’s less about instant perfection and more about steady growth. According to Stephen, a little curiosity can go a long way, especially for adults who are neurodiverse.

Big Benefits of Staying the Course

Sticking with anything can be hard when your attention wanders, or you find reading instructions or following steps a headache. But the payoff is huge. Consistency helps your body adapt and improve. Then creativity keeps your mind from sulking in a corner.

When you put these two forces together—consistency and novelty—you’re giving yourself the best of both worlds. You’ll see results without the dread of repetition. You won’t burn out because you’re not chasing a thousand new habits at once. Instead, you’re playing, testing, and adapting.

This approach can bleed into other areas too. Apply this concept to learning, relationships, or work. If you maintain a stable base, plus small bursts of change, you can keep your interest alive. The end result? You stay engaged long enough to see real transformation.

• Embrace your unique brain and work with it
• Stay consistent but allow space to tweak and play
• Keep track of progress in a simple way to stay motivated

Remember, running at full speed until you crash isn’t always noble. Slow and steady can become your secret weapon for genuine, lasting growth.

Key Takeaways

• The “80 plus one rule” blends routine with tiny creative changes.
• If you’re neurodiverse, constant repetition can feel suffocating.
• Micro changes keep your motivation fresh.
• Prioritise what you genuinely want to achieve, not just what’s trending.
• Consistency doesn’t mean zero fun—it’s the foundation for progress.
• Little twists keep you from hitting burnout, especially if you have ADHD.
• Your health is vital; find ways to make it a priority every day.
• Sharing successes and mishaps can bring community support.

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If you want to hear Stephen’s full story, there’s a player at the top of this page. Give the episode a listen and see if the “80 plus one rule” is the shake-up your routine needs. You might be surprised how one tiny change can make your health and fitness journey more exciting. For more on dyslexia and ADHD, check out truthaboutdyslexia.com and join our community on Facebook at facebook.com/groups/adultdyslexia for extra support!