Habit Stacking: The Secret Superpower for Parents of Children with ADHD

Children with ADHD often struggle with remembering everyday tasks, a challenge that can sometimes feel overwhelming for both the child and their parents. But what if a simple strategy could transform these daily challenges into something manageable, even enjoyable? The strategy in focus here is habit stacking, a method as innovative as it is productive.

Habit stacking is a behavioral strategy based on the principle of connecting a new habit with an existing one, essentially using the established habit as a trigger or reminder for the new one. It’s like adding a new link to an already existing chain of routines. This technique leverages the brain’s affinity for patterns and routines to make the adoption of new behaviors more natural and sustainable. The aim is to embed the new habit into a person’s lifestyle so seamlessly that it feels less like a chore and more like a part of their regular routine, thereby increasing the likelihood of consistency and long-term habit formation.

Habit stacking is a unique tactic to help your super-energetic, creative, and yes, sometimes scatterbrained kids with ADHD. ADHD children have tremendous talent, but they can forget the all-important details like doing their homework, brushing their teeth, or packing their lunches.

Illustrating the Power of Habit Stacking

Picture this: Little Sam, a seven-year-old whirlwind of excitement and inquisitiveness, has a knack for leaving the house without his lunch. He’s already a mile away when he gets that “uh-oh” stomach grumble. Sounds familiar?

Here comes habit stacking to the rescue! Sam’s parents started tying his lunch-packing to an existing habit – breakfast. As Sam finishes his breakfast, his cue to pack his lunch is the last spoonful of his favorite cereal, Healthy Flakes. “Last bite, lunch in sight,” can be a helpful mantra. Magic! He started to remember his lunch as often as he remembered to slurp down those Healthy Flakes. He still forgets his shoes occasionally, but hey, baby steps!

Similarly, consider ten-year-old Sophie, who often forgets to brush her teeth. By linking the act of brushing her teeth with her much-loved bedtime story routine, tooth brushing became an exciting game of banishing the “cavity monsters” before delving into her nightly story adventure. The slogan, “Monsters out, story about,” soon had Sophie’s toothbrush seeing daily action, and that megawatt smile was kept sparkling clean.

A Reminder for Parents

Of course, remembering to remind your child of these cues and routines can be a challenge itself. One way to manage this is by keeping a “Habit Stack Tracker” – an open tab on your computer or smartphone with reminders of the mantras: “Last bite, lunch in sight,” and “Monsters out, story about,”. This tracker acts as a prompt for parents, ensuring that these routines become an ingrained part of daily life. Each time your eyes fall upon it, it serves as a prompt to cue your child about their connected habits.. It’s like the Inception of parenting!

Closing Thoughts

Habit stacking, when done with consistency and a dash of humor, can be a powerful tool to help children with ADHD manage their daily tasks. It’s about turning the seemingly mundane into something memorable, transforming daily routines into victories one habit at a time.

For parents and children navigating the unpredictable waters of ADHD, there are resources available to provide support and strategies. I’m a co-founder of Bonding Health with Pen King, Jr., a trailblazing startup that delivers more than just an ADHD app. Amidst the youth mental health crisis and a scarcity of mental health providers, Bonding Health equips parents with tools to defeat feelings of helplessness, reduce reactivity through bonding exercises, and shape positive expectations for their children. While habit stacking may not be a part of the app’s features, it represents the kind of innovative thinking that is at the heart of Bonding Health’s mission.