Tool: Action Glue

Ever wonder if you could tweak a habit just enough to make it work better for you, instead of scrapping it altogether? That idea sparks a different kind of curiosity in those of us with ADHD or dyslexia. Sometimes, giving our routines a simple boost is more appealing than turning life upside down.

This episode looks at whether it's easier and more effective to upgrade an existing habit instead of starting from scratch. We explore the idea that by building on what we already do, we're less likely to resist change. These small improvements may be all it takes to keep us on track and avoid overwhelm.

Habit Upgrades vs Complete Overhauls

When you’ve lived with ADHD, you know how exhausting it can be to force brand-new routines. Upgrading what's already there can feel much friendlier. Maybe you've got a morning coffee habit but want it to be more mindful or structured. Rather than giving up coffee, you could designate a spot in your home where you can sip in peace and set a time limit.

“Sometimes, giving your habits a little nudge makes all the difference. It’s less scary than creating something completely new, especially when focus is already a challenge.”

This idea is all about working with your strengths. You already drink coffee, so you might as well use that pattern to add calm. Instead of scrapping the old or trying an unfamiliar morning routine, you upgrade it. This feels more natural than forcing a big shift, and it keeps your motivation from crumbling.

Finding Calm in Familiarity

If you’ve tried changing your routine a hundred times, you might prefer small tweaks that respect your natural rhythm. Things that feel familiar help reduce anxiety. Those of us with ADHD or dyslexia often thrive on novelty but also crave consistency. Balancing both can be tricky.

Upgrading is like adding a few new spices to a tried-and-true recipe. The dish is still the same underneath but tastes fresher. That gentle change can be enough to keep you engaged without pushing you into total chaos.

Practical Steps to Upgrading a Habit

So how do you actually upgrade a habit? Here are a few ideas to get you started:

• Name it: Identify the specific habit you want to improve. Maybe it’s brushing your teeth or taking a midday walk.
• Spot the stress: Note the point where you usually lose focus or give up. Is it setting aside time, gathering supplies, or finding a suitable location?
• Pick one tweak: Adjust a small piece of the habit. If you brush your teeth too quickly, set a two-minute timer. If walking always gets skipped, pick a shorter route.
• Track the first win: Celebrate when you follow through once. Recognise that small progress is still progress.

You don’t have to change every aspect of the habit. Just a slight upgrade can be enough to fuel motivation to keep going.

Making It Work for ADHD and Dyslexia

Our brains can be all over the place. Shifting an existing habit feels more doable because we use pathways we’ve already carved out. There’s less of that dreaded friction.

You might also find it helpful to pair your upgraded habit with a reward. Maybe you play a favourite song while you tidy up a corner of the room. Or you promise yourself a short break in the sun after reading one chapter for work or school. When each upgrade has a positive outcome, it’s easier to stay consistent.

It sounds almost too simple, but that’s the beauty of it. The aim is to make small upgrades that fit seamlessly into the life you already know, without feeling like you’re moving mountains.

• Try pairing new actions with something you already find enjoyable.
• Use gentle reminders or phone alarms to stay consistent.
• Find an accountability buddy who keeps you honest.
• Adjust as you go, because ADHD means you’ll keep evolving.

When we have a brain that’s wired a bit differently, taking the simple route can be all we need to stay on track.

Key Takeaways

• Upgrading a habit can be less intimidating than a full reset.
• Small tweaks often create a bigger dopamine boost to maintain motivation.
• Working with what’s already familiar reduces anxiety and overwhelm.
• Pair each upgraded habit with something fun or soothing.
• Keep celebrating small wins. Success builds success.

If you want to hear stories and examples that dive deeper into these tips, listen to the full episode. The podcast player is at the top of this page, so hit play and discover new ways to gently transform your habits.