How to Create a New Habit: Note From Future Self

Having trouble creating a new habit? Future Jessica travels back in time to warn me of how MY new habit goes terribly, terribly wrong -- but it doesn't HAVE to.
(Psst, Future Jessica! Here are my notes for the habit loop!)
Habit Loop Bujo pages:
bit.ly/HTADHDhabits
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Facebook: / howtoadhd
Twitter: / howtoadhd
Support us on Patreon: / howtoadhd
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Links!!
The Power of Habit (book): charlesduhigg.com/the-power-of...
Charles Duhigg at TEDx: • The Power of Habit: Ch...
The Habit Loop: habitica.wikia.com/wiki/The_Ha...
Why Habits Are Hard to Make and Break: news.mit.edu/1999/habits
Choosing a Cue (Trigger): jamesclear.com/habit-triggers
Extrinsic vs Intrinsic motivation: www.verywellmind.com/differen...
50 Ways to Reward Yourself for Studying: blog.4tests.com/50-ways-rewar...
50 non-food rewards for exercising: www.sparkpeople.com/resource/m...
How to Make Work Habits Stick:zapier.com/blog/work-habits-s...
Using rewards to help your kid practice: www.hoffmanacademy.com/blog/u...

[@evelinepieternella8088]

I don't have ADHD but I love this channel and the tips and tricks are all so helpful! Also, all you brains out there are awesome!

[@HowtoADHD]

Yay glad they work for you! Yeah I think most of this stuff can be helpful for anyone trying to adult, glad to have you!

[@michellekaiser5907]

I feel like I only have ADHD when I'm very stressed out.

[@creatievzyn]

@@michellekaiser5907 That's a very valid way to feel. It could be that you have it, and it only seems visible to you when you are stressed out, or it could be a helpful window to understanding what it feels like for others who struggle with this. Either way, lots of learning!

[@Satory-wt9dg]

@@michellekaiser5907 that's not adhd

[@coconutcore]

@@HowtoADHD Sometimes…it’s rare, but sometimes there’s people that just write in their real voice. Like…actually. You hear them in your head clear as day rather than just…kinda knowing they wrote it. I could pick your replies out of a lineup. As a writer I just need to mention that I…may or may not start studying you for how to write unique and character-specific dialogue.

[@justalurkr]

"I have been VERY patient."

[@dorkyderpterio8649]

"patience are for WIMPS" says the doctor running around the ponds' house

[@ChefPerry]

"Donuts are now!" is my new favorite quote... ;)

[@darkaine2]

That and her facial expression were so great

[@jimesans]

When the year started I was ready to do a whole new me sort of thing. Then I saw your last video and I realized that I was setting myself up failure. I scaled my goals way back and I’ve been patient when things don’t go exactly as planned. I’m so proud that I have actually woken up and eaten breakfast at the same time every day for more than a month. The extra time that you advised to put between tasks helped so much that I don’t need it anymore and I was able to add time to meditate and shower starting this week. It’s embarrassing to be proud of things that come so easy to other people, but I’m really happy for anyone who is making little changes to help their life be more manageable.

[@HowtoADHD]

OMG YESSS BE SUPER PROUD!!! Making any changes that stick is challenging for our brains, super excited for you!!!!!

[@JoDidntHearYou]

You get SO MANY GOLD STARS! ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ I am so proud of you!

[@taradaves3096]

Wait... shower... what?

[@yvonprudhomme594]

Great, I'm happy for you.😉 Keep empowering yourself.🙌

[@RainbowAnimeCupcake]

Yes! I started to bullet journal this year and every month I put a section for “goals this month” and I almost never meet any of them and its super depressing so I stopped filling it out, but honestly, I should be proud that I managed to keep up with and write in the journal almost every day for ten months! I need to start celebrating the little victories, even if no one around me will celebrate with me

[@mst3kharris]

Habits are great, but when do we learn time travel?

[@HowtoADHD]

hahahaha RIGHT? The ultimate ADHD strategy: TIME TRAVEL.

[@mst3kharris]

Knowing me, I'd forget that I needed to close an open loop somewhere, resulting in a hideous paradox that leaves me right back where I started.

[@Joyfillied]

I would always be going back in time about 5 minutes to several days... picking up behind myself, finishing unfinished tasks-.........oh, that's how that happens!! I get tiny little blips of memory loss: the dishes were done, but no one claims to have done them and I don't remember. I asked one question twice in the span of 5 minutes because I forgot I asked - and/or they answered. Weird little things like that. Of course, my future self looked out for me and did those dishes! 🤪🙈

[@powerful7845]

Time travel will happen, have you seen the note of the boy who came from 2030?

[@orangejoe2147]

@@HowtoADHD I have told myself I wished I could travel back in time to prevent myself from procrastinating more times than I can count lol

[@ShinobiSlider]

Your videos are literally saving my life. I'm slowly getting my routines and good habits put together, but could you please do a video on advice for breaking bad habits? I know substance abuse is very common in ADHD brains, but even little stuff like staying up too late or biting one's nails for the stimulation can be hard ruts to get out of.

[@HowtoADHD]

check out the book or at least the website -- he goes really in depth into that! Habit Reversal Therapy is really helpful too

[@JoDidntHearYou]

Dude. Same. I pick at the skin around my nails. And I have a shameful phone addiction.

[@tanyabrayer]

I went poking around the author's website looking for something that might help me stop picking the skin on my thumbs, and found this article: charlesduhigg.com/how-habits-work/ and this flowchart: charlesduhigg.com/resources/a-flowchart-explaining-how-to-break-a-habit-2/ The flowchart is an email opt-in, but the article seems to cover most of the steps if you don't want to subscribe to his site.

[@addicted2mako]

The best way to get rid of a bad habit is to replace it with a good one. But sometimes you’ll need some extra help to keep yourself from doing the bad one long enough to do the good one. For example, if you spend too much time on a cell phone, they sell these special containers that’ll keep it locked up for a specific amount of time

[@edwardvalentino3835]

Yes. Caffeine and nicotine here

[@NickAc]

I'm a simple man. I see a notification from How To ADHD, I click. Thank you Jessica for all the work you put into your channel.

[@HowtoADHD]

awww hugs! Thanks for watching!!!!

[@kaydreamer]

Ooh, I just realised that, by virtue of having my piano just by the kitchen, making a tea is my cue for a little burst of practice! It works pretty well. 😊

[@scotchbox]

Wow throwing a book from one person to themselves took ILM 2 million dollars of motion-control technology in Back to the Future II. You guys win.

[@HowtoADHD]

Right??? Edward has skills.

[@yasminslpssylavaniansandro6113]

SCOTCHBOX yup

[@sharibc]

*This video made me realize that I haven't done many things I should've got done in the past, because my time management is sort of the worst. But, I love the way you organized all of your thoughts in one video! It’s something I could watch over and over again without getting bored, instead I learn many things... Love your channel!! You’re amazing!* 💘

[@AUnicorn666]

+

[@candacespenker2911]

I love the creativity of this video, so much work put in!

[@Finnished_]

Me too. Loving The Doctor Who wibe ❤️

[@rebeccaslagh5848]

This channel has become my reward for doing laundry, washing dishes, cleaning my house, and basically every other dreaded task 😂 I’ll clean myself into a hyper focus on a daily basis, just by watching KZbin videos while doing so

[@jillianguilford5191]

good idea - I also read memes. I need to keep it to only one video as the reward -

[@philiptouw3623]

So, I really want to know, jessica, do you have any other reason for owning that jacket? Like, do you use it for purposes other than creating a future jessica? Also, shout out to edward for the awesome visual effects on this one!

[@HowtoADHD]

I'm reeeealllyyyyy trying to think of one. I like it, it's fun. But nope, I got it just for this :) Although it is SURPRISINGLY warm!

[@AUnicorn666]

You could confuse young children?

[@bluejoy127]

I can think of at least three Michael Jackson related reasons.

[@thescroll9038]

@@bluejoy127 I love you

[@gracefulasfuuuuu]

Yeah, why did an adhd person buy something shiny

[@mangelique_]

I absolutely love your videos! I got tired of watching videos on ADHD where all they did was talk about the “symptoms”. You go so in depth and I feel like someone gets it. The advice and tips you give are gold. Thank you.

[@candycain1001]

You’re an angel, truly. I’m 43 and I’ve had anxiety my whole life, mainly ruminating on why I just can’t seem to keep up with the rest of society. I’ve been killing myself internally for feeling overwhelmed with seemingly “normal” life. I’m calling to set up an appointment tomorrow. THANK YOU. 😇🧠

[@furbieisconfused1886]

How did it go?

[@joshiiwuh]

I know you might not see this, but I just wanted to say that you and your videos have honestly helped make such a huge difference in my life. I was only diagnosed last year, so having a channel with such well thought out, funny, and awesomely edited videos has made it so easy to learn ways to cope and improve. As a fellow KZbinr too, it’s inspiring to see someone with ADHD who is actually able to...you know, upload consistently haha Which is something I have greatly struggle with due to my brains tendency to feel like I’m never quite getting to the point of being able to do KZbin full time Anyways, I was wondering if you might have any tips on how to avoiding negatively comparing ones’ progress to others might be. For example, I love making KZbin videos!! And have a decent amount of subscribers and even a few videos with over a million views, BUT I have this really bad tendency to compare my videos or channel to others or sometimes even my own (For example thinking one wasn’t as good as a previous one for one reason or another, maybe not as many views or comments or even seeing a negative comment can sometimes do it) BUT, I absolutely LOVE making KZbin videos. It allows me to be creative and it’s one of the only places I feel like I can be myself, so I’d never quit making stuff over the negative comparisons my brain makes. But I thought this might be kind of similar to the progress with your ukulele you were talking about, how little things can set us ADHD-ers back, and i was just wanted to see if you might have some advice. And again, you and your husband are honestly improving lives and inspiring so many in such an entertaining way, so please continue to make amazing videos for us fellow brains ^_____^

[@lisamedla]

Hey I'm from the future... As a filmmaker I would think it would be easier to reward yourself for components like better editing or a skill that worked than the uploading. Or maybe for energy in the video or clarity and such. Then your brain associates doing youtube with getting rewards and then it likes doing it. You probably figured it out or...

[@whatisahandle221]

Check out therapy in a nutshell’s Why self esteem backfires (when based on external recognition). Or, the Mathew McConaughey This is why you are not happy motivational speech. For perfectionism, I love her How to ADHD video on it! “...It’s the effort that you to put in that helps you succeed, not the perfectionism itself....”

[@Mr6Sinner]

My only complaint about your channel is that I wish videos came more often. It’s nice to have this reminder that I’m not the only one with these struggles. But at that same time, I know exactly why they don’t happen sometimes :P Time to figure out how to start a habit of waking up early and working out! .......omg, stressing just thinking about it

[@HowtoADHD]

I do a supercasual daily vlog on Patreon if you wanna check that out :) And there's a Discord where you can connect with other brains! We are working on scaling the videos back down so we can put out content more regularly though too. This one took like a month to make!

[@Mr6Sinner]

How to ADHD I’ve been wanting to contribute on Patreon for a while (you’re the only channel I’ve wanted to) just not financially viable yet. I’ll definitely check out the discord! Like-minded friends could be super useful and refreshing :D

[@whitneyhay8807]

Cue: You Tube Videos about cleaning... Habit: Clean... Reward:..Smoothie:)..lol

[@omarabrody5469]

What's the discord name?

[@mipmipyt4918]

Omara BRODY I'm trying to figure that out myself, did you find it?

[@cmbroderick]

Cue: sitting down after I take the dog out when I come home from work Habit: writing something for as long as I can focus Reward: a delicious beverage

[@HowtoADHD]

Yes!! Love this! Keep us updated :D

[@JustFlynn]

I literally thought "Oooh! I wish I could look into that bujo so I can read back on it." thank you for including that!

[@alixnaiq]

This is one of the most adorable videos I've ever watched IN MY LIFE. Thank you so much for presenting habit-setting in such an endearing and relatable way! Great animation too.

[@chadsullivan5711]

Cue, tripping over stuff in my pantry / office, habit put away 5 things that belong in that room. Reward, playing 5 minutes of a game on my phone. 🤞🤞🤞

[@HowtoADHD]

hahaha ABSOLUTELY love it!

[@tiddlypom2097]

Now that's a cue I can relate to!

[@ProfessorDesiree]

Yes, I will be borrowing this one from you. Thanks.

[@AUnicorn666]

i saw a TARDIS and TARDIS SOUNDS!

[@jamesloiselle9098]

you saw tardis sounds?

[@AUnicorn666]

YES

[@Stephanie_Fay]

I didn’t even pay attention to what the title of the video was, I just went “TARDIS!!!!” And hit play 😂

[@miimows]

"Check out The Power of Habit by Charles Duhigg!" Glances across the room to The Power of Habit by Charles Duhigg, that I read 30 pages of and found insanely fascinating, but put down because you know. Kept telling myself "Hmm, I should really return that to my coworker, but I wanna finish reading it..." until whoops its suddenly months later and I'm too embarrassed to bring it back -but too guilty to read it, because I really REALLY should bring it back... Anyway he left the job like 8 months ago and its haunted me ever since. I guess I should finish reading it.

[@1980rlquinn]

Was your coworker cool? It might still be worth it to contact them, say, "Hey, I totally forgot I had borrowed this book from you. Wanna meet up for a coffee somewhere so I can hand it back? Would love to know what you've been up to since you escaped." And before you do, put the book somewhere where you'll see it every day and have time when you do to stop and read a few more pages. Unless you've finished by now. :) (I have a pile of unfinished books I'm working through myself. You're not alone!)

[@Deuteronomy-uw8ls]

Hand sewing a quilt. I'll be designing it, cutting it, and sewing it during a portion of our homeschool called Afternoon Tea, where we listen to an audio book and create something useful with our hands, like whittling a toy, knitting a hat, hand sewing a coffee cozy, paper maché a costume mask. Though I might carve out some time my husband is home and get all the cutting done at once. We'll see.

[@PappousOrestis]

Jessica you cannot imagine how much you have helped me. I mean in serious stuff not only in everyday bull***t. For that I want to offer to you a pure, full of love, calmness and honesty THANK YOU. In addition, do whatever you have to do in order to make your channel grow as much as possible. Society isn't made for people with ADHD and for that many of us suffer. You can help people feel human and avoid suicide, drugs, sadness in general. Keep it up.

[@christopherkelly9153]

I showed your Thank You to your Mom for Drugging You video to a friend of mine who has a child with ADHD. It made her cry. She was grateful that I showed it to her. 100x more grateful that you made it. Just thought you should know.

[@HowtoADHD]

awwwww thank you for sharing! Give her a hug for me!

[@AvocadoKels]

This totally resonated with me in every way! I started learning the violin and practiced consistently for about 6 months (which is a really long time for me) and I haven't really played since. That was a year ago, I WANT to play again, but now I feel like I'll suck!

[@jessicalord9194]

This is one of the best written and edited videos on the channel. Ever.

[@ulthea]

Don't worry past Jessica, you end up playing an awesome song in a future video that convinces fans that you are a pro :)

[@brettthornhilladhdcoaching7016]

You guys are really knocking it out of the park these days! Seriously, the production value, the entertainment value and most of all, the information value is through the roof. Congratulations! I am really hoping to attend the next Brain Board meeting (I had hoped to attend the last one). Keep up the phenomenal work... you guys are ROCK STARS!!

[@ANPaige]

I’m currently trying to prevent overwhelm from starting a new job + school + social life and this video is hopefully going to help me set up a homework habit!

[@bassetts1899]

I recently did this thanks to your videos! I was having trouble washing dishes. Now, I get home from work and put the kettle on. While I'm making a cup of tea and waiting for it to cool, I wash up. My reward is a nice cup of tea on the sofa! I wash a few dishes every day, the pile doesn't get huge, win! Only issue is, sometimes my routine gets interrupted - I get home from work and really need the bathroom, or I'm so tired that I just flop on the sofa, or I don't want tea... But it works more than anything else I've tried!

[@HowtoADHD]

AWESOME!!!! That's so smart thanks for sharing!

[@theimpossiblyholisticgirl5886]

Having a TARDIS in the thumbnail is always a good idea :'D love it!

[@vinylz3511]

I have ADHD and I've been struggling with habitbuilding for years. Im ready to try this and hope it helps. I'll try to update on the progress! Thank you

[@redaka_rabbi]

Hey! how are you?

[@KiraFriede]

Uh, that's a great advice. I still haven't decided yet whether to start a blog, a youtube channel or a podcast. All I know is that I can't handle all of it at the same time. The outcome is that I'm sitting here, dreaming about all the possibilities and not doing anything

[@Fwibos]

There is a deck of cards on my desk. Each suit is a different habit. When I sit down before work, or before I watch Netflix, I flip a card and do that. Exercise makes me feel good and strong, so that is a reward enough. Actually accomplishing things makes me feel good enough for now.

[@whatisahandle221]

Fwibos - interesting idea! 🧐

[@miaraavalin4795]

I have just been watching a string of these videos (bujo, creating routines, changing routines and creating new habits) and I finally realise just why I have been failing so bad even when I thought I was doing things in baby steps. Thank you. Truly.

[@swiftielife2206]

I just want to say, that youve helped me soo much. You've helped me realize that Im not alone, and that I don't have to hate my brain. The videos you create are amazing, I never get bored, or open another tab, there's always something going on the screen. I have used your tools to get better in school, and I'm closer to accepting that having ADHD isn't my fault

[@yeolemillinial8295]

i been getting into soldering electronics lately, good hobby for someone with ADHD, you HAVE to look into it enough to know how to prepare, it legit won't let you just dive in, and whatever you fix or create is like the best reward ever.

[@meta5175]

“Cues” is such a new perspective that explains so much. There was a time in my life when I lived a very structural life and was very productive, after school I practice cello, and shower, and dinner, and study, etc. and I always want to implement it to my current life, but without the outside enforcement of a basic schedule, I tried setting schedules like “doing this at 5pm”, and I always have trouble sticking to it because I have trouble initiating actions. Now I know it wasn’t the time that mattered, it was the momentum of cues, “right after class I go to practice room” that worked.

[@CashlessCaptures]

I haven't been seeing these in my sub box BUT OH MY HEAVENLY YES ANOTHER VIDEO. And props for how fast you guys are ramping up production... Absolutely died at 6:42

[@kaylag.9459]

The video turned out so great! It was fun to see all of the work you put into it by watching your daily Patreon videos. You rock!

[@HowtoADHD]

Thanks! And ooo thanks for the reminder, I'll do a playlist just of the vlogs about this episode :D

[@TigaToonsELTiagor]

I FULLY AGREE!

[@AUnicorn666]

YES (i have been thinking of becoming a patreon if i can afford it)

[@nephilae8722]

I'm a newly diagnosed 30 yr old and I'm loving your videos! They're so helpful! Thank you

[@letstalkadhd3939]

im currently just finding these after 2 years of battling addiction and being diagnosed ADHD, being 30 and literally resetting can be FRIGHTENING , but hope your keeping at it! Im trying (im 30 as well now) Im clean and been trying to find interest into things i used to once love (video games ie) but its tough to even focus and do things I ENJOY. This helped me a lot - goodluck with your adventure..

[@clemmiemayhew456]

this makes me so happy - the tips, but mainly the fact that there are OTHER PEOPLE WHO THINK LIKE ME!

[@sdibble7225]

So great!! I realllllly appreciated how the future self started out with all the negative thoughts I so often have, but then combated them with solutions!

[@Arkylie]

Currently wondering how well this process works with my new Hero's Journal (which splits long-term goals (of about three months) into smaller and smaller story goals, as you define your life as a hero's journey/quest, and keep track of your assets/allies and enemies/monsters). Anyway, yeah, I'll have to give this a shot! Thanks for the advice, Past Creator!

[@thepxlninja]

Your videos are some of the few I don't feel the need to play in 2x playback. That's a compliment, I promise.

[@lukem8177]

That journal throw was really smooth and believable! Nice job with the editing.

[@kushagrasingh7343]

Your channel is getting more creative week by week. It is such an amazing inspiration for all of us. Keep up the good work. Loads of love!!

[@HowtoADHD]

thanks! I think we went a bit overboard on this one, it took forever to make. We'll probably scale it back a bit so we can do more videos, but it was really fun to challenge ourselves!

[@allykat5899]

How to ADHD I don't think you went over board

[@nancywilson9529]

I shared the distraction podcast video you did with my son who's a freshman in college. Now I'm going to need to share this one with him too since he's the one who got me started with Doctor Who. I need to watch your videos on routines before I can handle your advice on this one of habits. Routines are incredibly hard for me so I'm hoping your videos will help me. By the way, nudge nudge...I am Nancy who emailed you at the beginning of February. Great video.

[@HowtoADHD]

AUGHHH YES I KEEP THINKING ABOUT YOU AND NOT HAVING TIME TO RESPOND will email you later today because you are awesome and we should keep in touch.

[@bluejoy127]

I have started a morning routine. The cue is when I check my BuJo in the morning to see what my tasks are for the day. I have a page in there where I wrote out all the steps that I want to do each morning to get my self care stuff all accomplished. I have the steps laid out in a logical order like for example I do a short 10-15 minutes of exercise BEFORE my shower so that I don't get icky after I'm all clean. After the shower I do any and all remaining bathroom type stuff (brush teeth, skincare, hair, make-up, perfume, etc.) Having a clear routine has really helped me cut down on how long it takes me to get ready in the morning and I no longer forget stuff (like my skincare). I also have a short after dinner routine (finishing dinner is the cue). I wash the dishes (which I used to always put off), feed/water the rabbit, walk the dog, check my BuJo for next day tasks, lay out clothes and anything task related for the next day, change into PJs, and then do all the getting ready for bed type stuff. After that I just relax until it's bedtime knowing that I am totally done for the day with all my "need to do" things. TL;DR Routines are awesome. (^_^)

[@TheStereotypeA]

My big issue with the reward loop is that my brain usually jumps do "well, I could do the thing and get a reward...or I could just get the reward *now*." So we just leapfrog over the routine and jump right to play the game/eat the thing/etc.

[@vaibhavagrawal5760]

Hey, that reward thing was what i was missing to do. I am definitely gonna try that to develop some habits.

[@N3onphoenix]

The new habit I have been working on lately is my morning routine, (I have had a night one for a while as it helps me sleep). Cue is waking up! I take my meds, wash my face, get dressed. I made a work uniform (aka fashion uniform) so getting ready for work is easier, put on my make up, fed the cats and leave. Reward is I have zero routine on the weekend. The routine sounds like a lot up I have slowly worked up to this.

[@HowtoADHD]

FASHION UNIFORM IS THE BEST! I save so much time wearing the same thing in every video lol. T-shirt, jeans, same hair/makeup, go.

[@N3onphoenix]

How to ADHD and now I think you remember saying that in one of your episodes. I was thinking how all the men in my office wear basically the same things everyday. I have been recovering from the war I won in December called getting my Bachelor's, and have finally been able to get down a morning routine. Adding breakfast is next 😁 PS thanks for all your work 💖💖💖

[@varafaust2645]

I decided to learn a new language recently! I was super hyped about it and downloaded a bunch of apps and found guides online for learning Japanese, and I did pretty much nothing else for about three days straight - it was awesome, I learned so much and it was surprisingly easy! ...thennnn it was not easy anymore and I realised I actually had to work hard at a new language. I went from practicing hours every day to not touching it at all and thinking 'I'll find some time to do it tomorrow, today I want to play PS4 alllll day.' (psst, that was my plan for today as well) Your video came at a super useful time! Now I feel like I can make learning a language into something regular, so my new plan is going to be: Cue: I see my bright pink notebook on the coffee table Routine: Learn Japanese! (more goes into this obviously but I'll spare the details!) Reward: 20 minutes on an addictive and fun game on my phone which is ONLY allowed to be played as a reward - (hopefully I can stop my brain trying to convince me I can play it a little bit whenever I want anyway) Thanks for the video!

[@diegocaleiro]

I've never felt more like John Malcovich as in this video. This conversation is exactly what it's like to be me on the inside. Right down to the facial expressions and self humor.

[@valerieaucoin]

Genius! This is so helpful as I’m just beginning an online course and needed extra help to figure out how I am going to set myself up for success! Great notes and always love your creative videos 😎

[@windyday4305]

Once again, this video is fun and useful, as well as perfectly timed. I've started tweaking my routines in the Time Tune app (that I started using thanks to another one of your vids and it's FANTASTIC!) and adding more stuff, so this is great advice. I actually started noticing something in the past year, that you address here, and it's the "Invisible obstacles". As in, sometimes I want/need to do sthing, but I just can't. Yet, if I think it through, I realize, it's because something else makes it difficult to achieve, or there are two many steps to take before doing it, or... I tend to get motivated, feel overwhelmed and stop. So, I've changed things in my home, as well as found some solutions and now I can do moar things (although not all, of course...). So, thanks for those videos, they are chan-ging my life. Keep at it!

[@HowtoADHD]

Oooooo "invisible obstacles" is so brilliant. YES!!! Sometimes we're like "why can't I do this it's so simple" and it's really we just can't see the obstacle. Thank you for sharing!

[@Dancestar1981]

@@HowtoADHD it’s because we need to identify what’s holding us back and find a solution the problem

[@011081xxx9]

Thank you Jessica's brain!! My Icelandic brain is loving your videos! He even lets my watch them till the end without having to do the dishes, feed the cat or think about what is for dinner at the same time!

[@pamlensey]

As a piano teacher for over 10 years, I can say that this is all SUPER solid advice. I'm planning on showing this video to one of my students who has struggling with forming the habit of regular practicing. (P.S. This channel has been sooooo helpful to me as an adult with ADHD. Thank you so much for putting the work into all of these videos!)

[@AUnicorn666]

My bullet journal has slowly just became a drawling notebook for when I am overwhelmed and sometimes I use it for reminders for stuff but I never really look at it (I can usually remember stuff if I think about writing it in there)

[@N3onphoenix]

A Unicorn I can't even keep up with a bujo 😭

[@AUnicorn666]

I just bring it with me and only take it out to use it (or i don't use it because i forgot it existed)

[@johannadobrinski6795]

I couldn’t get into the bullet journal - I kept losing it or forgetting to look at it. Instead, I use a giant bulletin board and put it up where I see it every day. I pin up school calendars, flyers, notes, mail, grocery lists, everything. It removes that “out of sight, out of mind” mentality for me, and contains my paper clutter as well as removes the need to hunt for anything. I hope that helps!

[@lidiareyesaguilar]

I second this. I have a sliding mirror closet on which I write my Calendar and weekly tracker; I enjoy seeing it in the morning, less of the "commitment/ restriction doom" that is triggered by the pen and pad, because this system simply requires a dry-erase marker and provides a reward from filling in the boxes (a practice that is done when a mathematical theory is proved).

[@Dancestar1981]

I was never sure how to start a bullet journal

[@JudeeCorvina]

THE EDITING WAS AWESOME!!! Thank you so muuuccchhhh! :D I'm in the same problem about my ukulele too, and you practicing your uke as an example is ganna help me loads to try out this Cue :> I'm also Curious, if you know, what type of Ukulele do you have? I have a Soprano!

[@HowtoADHD]

concert :D I wanted a Soprano though, I think they're cuter and funnier. I might change it up when I can afford another one.

[@Fierying]

Hey just found your channel, I haven't gotten any diagnosis yet but after looking through some of your videos and finding them so relevant and relatable, I really hope to get myself checked eventually! Even if its not confirmed but I will try to do some of your tips! Will be hard when my overwhelming day has to squeeze in more items in and I don't have a bullet journal yet to remind me, but your videos are what i think will be life changing for me, will definitely leave this tab on to remind myself after work and get this 'new habit' up!

[@dicedrice7216]

Just this morning I was thinking, "Hmm... haven't had a new video from Jessica in quite a while." And now here it is! YAY!

[@periwinkle98]

This was so worth the wait, it was so funny and informative, the best combo of things

[@randomdude2540]

Great production value! I'm truly impressed.

[@JRoseBooks]

This video is so much fun! And as a professional musician, I totally approve. I've tried picking up new instruments for fun, but I don't really have a REASON to, which is why I probably don't stick with them.

[@PlumbobPanda]

You and Jon Tron are the only youtubers I don't put on double speed. I love your videos and you are so creative. Thank you for all you do!

[@celestialistAJ]

Ahh this is so timely!! Been needing help with this and spent all week trying to get tips on this. You killed it in this vid :') thank you

[@thelifedyslexic]

Super cool and super helpful, great work. Love how creative these videos are getting always worth the wait between them.

[@Melfiana0913]

After watching this video I created two notes for my morning and night routines. It's simple for everybody but for me doing them is more difficult than doing a test at school.... Anyway, this video is game changer. Thanks Jessica! And the future Jessica 😂

[@Faith276]

As a lot of people who read this can probably relate, it's so easy to get stuck in the loop of looking for the "one solution to improve your life!" Then you try it aaaaaand it doesn't work because most of those solutions aren't written with ADHD brains in mind. Watching this channel has been mindblowing, because it's like getting a solution in the language that you understand. Of course, I can vary how I apply it, but it just makes SENSE when I listen to it. Thank you for making these videos!

[@ItsAndisWonderland]

Hey Jessica! Thank you for your videos, I recently found out I have ADHD and they’ve been super helpful through my journey. The trouble I’m having is I see how creating habits like going to the gym and giving myself a smoothie could work, but I always just end up giving myself the reward because I can, even tho I know I should do the task at hand... any advice? It’s really hard not to reward myself for nothing sometimes 😅

[@LilMissWiccan]

"I can start practicing now?" "Not yet, first.." Ad: "cats"

[@johannadobrinski6795]

Ooh! I kind of already did this. Your videos have helped me realize how much I need visual cues. For laundry, I use a 4 section laundry cart and put it in the hallway by the laundry room. All the family sorts their own laundry into it. I see it all the time and so when a section is full, I just pop it in the washer and no more fuss over digging into multiple hampers to put things in piles on bedroom floors (only to forget them), no nagging spouse or fights, no “oh my god I literally have nothing to wear.” Still working on putting it away, though...

[@Dancestar1981]

Ah yes putting laundry away is still a bit of an issue for me too I have no problem washing it

[@johannadobrinski6795]

@@Dancestar1981 It’s been 3 years and I still haven’t figured out how to consistently put it away…

[@andrewbredlan417]

Holy cow on top of the consistently wise (and funny!) advice, probably your best production value/editing so far! Bravo!

[@nytmare3448]

Oh no, it's worst timeline Jessica! Now it is just a matter of time, until she wants to take over this timeline! You should get a paintball habit!

[@nytmare3448]

Also, I love the Tardis! And with the space theme I first read the title as "How to create a new habitat" until I noticed this is not one of my space channels.

[@HowtoADHD]

hahahaha "habitat" -- I need to use that for a video about making your space enjoyable :D

[@whatisahandle221]

5:25 Future Self: “...practicing again, and again,,...until your brain decides it wants it to be a habit.” Past Self: [hilarious, self defeated laughing] “I have no control over what my brain wants to do.” Future Self: “Not true. ...”

[@Dancestar1981]

But practice is truly important. It’s taken me over 15 years to finally realise I’m not too bad at Ballroom and Latin Dancing, sure I’ll never be able to do it totally professionally but I’ve come so far and improved my ability and that in itself makes me want to keep pushing myself to see how far I can take it

[@whatisahandle221]

@@Dancestar1981 - That is the nice thing about practice habits-especially when you’ve got knowledge, coaching, or a good system laid out for you: you see growth & increased capabilities over time. 👍👍👍 Problem w ADHD is: poorer executive functions and time comprehension/estimation results in much harder to start & sustain work towards long term goals/results. That’s why short term, immediate “rewards” are very helpful for at least getting started: even a checkbox/sticker chart or any one of those many ideas that scrolled down are very helpful for ADHD brains 🧠-at least until the “intrinsic benefits” like you’re seeing start kicking in!💪💃🕺🏾

[@professorthread]

When multiple KZbinrs post about developing new habits, it's a sign from the universe to get my life together

[@andrewt5114]

The best part of this video is knowing that you actually do own that jacket. The second best part is the reward idea. Going to try that with the workouts that I totally do all the time. Thanks!

[@AUnicorn666]

(also i wasn't kidding about that helping you out with songs thing if you want to i want to!) (well i already want to) (But dont forget if you do decide to do it listen to future you)

[@1951split]

This is gold! :)

[@csharpmajor4810]

I have been struggling so much to return to my violin, this came at the absolute perfect time - thank you!

[@Dancestar1981]

I’ve been struggling to be able to return to piano so needed this too

[@emmanuellebourdon4324]

Coincidence... I just felt desperate on making most needed life changes and I know I have to start small but couldn't find the spark to start nor the starting point... was stucked in the wrong loop... More precisely, I just left my mother on the phone telling her I needed to create new health habits but still could not find a good reward nor the overall steps... And I bumped onto your new video... wow I feel so validated. Tonite, this coincidence just got me working towards entering the new Loop I need!😇 Just wrote some ideas in my little, I like to call it, black book. I am 41 and also a college teacher and a trained health/social care provider, got my dx at 30, and I looking at you younger lady, tackling the adhd bull by the horns! I am just amaze on how you and your close ones are acting on changing your life and those of others at this time off your life. I am wishing you long years of success and you have all my admiration and my thanks. You are also making a difference for me. 😊 Cheers!

[@AUnicorn666]

You're awesome and i can't wait to see your next video and songs! (by the way that song you made was and is awesome) (and by awesome i kind of do mean awe worthy)

[@imittens1656]

Two reasons I clicked 1adhd 2tardis

[@AUnicorn666]

Same 3 Jessica and 4 it is how to adhd who wouldn't click it? where also on my list

[@imittens1656]

A Unicorn good point

[@blabbityblah]

This is something that I struggle with the most. There are creative things I love doing and other healthy stuff that I want to do on a regular basis, but I don’t and this frustrates me. I plan to visit an adhd therapist once a month, keep a journal entailing my progress, and reward myself with a special baked good after each session. So far I have attended one session, and she seems nice and understanding.

[@ivonrokko7565]

Adam nealy has so many videos about this, and how it plagues everyone. we all love instant gratification. learning a skill like music is a delayed gratification skill. It takes time to get good about, 10 years of learning, 10,000 hours of play time. that means theory, chords, scales, modes and so on and so on. This is so good for our attention and patience. we have to be so patient with ourselves, add in a skill that's not just going to click, that's a recipe for disaster. This has been such a good thing for me because, when I realized I have a firm grasp on a consept, the feeling is indescribable.

[@seriouslymusically2340]

Because of your videos I am changing the components that are tough in my life. I’ve been struggling with a lot of basics for years and driving my husband crazy (for last 8) with no reasonable explanations. I stopped taking my meds when I was 18 and only now realized when my children are showing signs of ADHD that the issues I had I did not grow out of and currently I literally didn’t know enough to help the little brains 🧠 I love. I thought I was a free talkative spirit of some sort and that “adulthood” would eventually kick in...but come 35 and a husband and children, it still seems far away. I’ve been debating for years whether the medication that I was taking as a child from third grade on is the reason why I have a lot of blanks spaces in my memories (medications constantly changed/added) or possibly because of my natural ADHD brain. I have thought about medications as with more years (plus studies)they have been out they are hopefully more advanced. I just wonder if the medications did more harm than good to my childhood brain that was still developing. I remember that my ADHD was considered on the highest level on the “boys scale” (never looked this up further...if you do a episode about that that would be great). I watch many of your videos every day And I’m happy that recognizing ADHD again in my life isn’t as stigmatized currently and it’s not something I need to be ashamed of anymore (like when I was a kid). Thank you for what you’re doing Jessica and Boyfriend too (drawing a name blank...)! Have a great day!

[@HowtoADHD]

aw hi Ally! I didn't start taking meds til I was 12 and I can barely remember anything before then. I think the lack of focus has a lot to do with it, tbh. One reason mindfulness is so helpful for ADHD brains. Generally ADHD medications aren't neurotoxic, there's actually a possibility they're neuroprotective, but more research is needed. Hopefully doing a deep dive episode into how they affect the brain soon. :) And yeah, most people don't grow out of ADHD, our brains just finish developing & we learn strategies but the challenges are still there. Anyway, I'm really glad to hear the videos are helping you. There are really a lot of tools available besides medication and I WISH someone had shared them with me sooner, but the most important one I've found is just understanding how our brains work. Learning about it for yourself and your kids I think is awesome and i'm glad you're part of the tribe!

[@seriouslymusically2340]

I’ll let you know when I finish watching all your videos at least once (usually have to watch 2-3 times to sink in if it’s something I specifically need to learn) and how they may be helping the Little 🧠🧠 🧠 Brains too. They want to do glitter bottles and fidget devices now! Thanks so much for responding. It means a lot! 🤗 Hugs 🤗

[@davyd28]

I didn't start medication till I was in my 40s, and I go blank every time I try to think of a childhood memory. But if someone gives me a prompt (part of a memory or a physical object), the whole episode connected with it would often come right back! It's an ADD symptom, not a drug side effect! It'll probably make a nice topic for one of the vids on this channel because I believe it's one of the reasons we the tribe have a hard time getting rid of things - they are all prompts!

[@Dancestar1981]

@@davyd28 what about if you hear songs from your childhood I find that they trigger the memories more effectively as well as other sensory experiences

[@AUnicorn666]

What about the other fingers of the finger duo?

[@HowtoADHD]

oooo not sure! I'll have to ask Edward!

[@AUnicorn666]

OK! (I think people suggested names for the other fingers in the same comment section as the fingers i already forgot the name of

[@mangocakeyumyumyum]

Hi Jessica! I'm so glad I found your channel! I started grad school this year and just felt so overwhelmed by anxiety with the new routine, endless assignments and exams, etc. I thought this was a symptom of depression so I started seeing a therapist. I was diagnosed with adult ADHD and it has completely changed how I approach school (and life!). I'm not one to reward myself for studying because I always believed if I really wanted it, I would do it anyway. Even thought I was spending hours studying because it took me forever to actually start. My therapist explained exactly what you mention in the video-- the importance of reward! I've been having a hard time implementing that so I really appreciate your four step process. Your other videos have helped me too, here are just some of my favorites: Procrastination and Anxiety, ADHD and Friendships, How Exercise Can Help. :) I hope you keep doing what your doing!

[@veryexciting]

This is my new favorite show.

[@SuperBRAIN]

Hello Addie H.Dee!!! :D:D

[@HowtoADHD]

right??? LOVE that name!

[@SuperBRAIN]

me too!

[@AUnicorn666]

The initals are AHD which is kind of like ADHD was that intentional?

[@AUnicorn666]

"why do you use a fork everytime you eat?" Me: i don't "why do you write these episodes week after week ME: I don't Why do you go to the gym ME: I don't (I exercise at home) {:

[@ADHDlanguages]

LOL same on all counts! My garage gym is actually amazing.

[@AUnicorn666]

Nice!

[@teedoubleu9602]

this video was a creative 9 minutes of pure GENUIS

[@mau345]

Lately, something that helps me in the morning’s mundane tasks is a song playlist. I use a lofi one with 2-3 min long each song. It keeps me focused on the task where 1task is equal to one song. The playlist has to be the very same, never change it, just like the sequence of the tasks.While the song is playing I repeatedly say the task in my head get on it at a pace i know will be done before the song finishes. The advntage of this over a timer is that since youre familiar with the songs, 1) you associate that one task to that specific song, 2) there’s a cue in the song that tells you time’s almost up, and this creates an illusion of “urgency” which adhd brain can get “energy” from. My cluttered morning mundane tasks changed from 1hr to an organized and routined 25 mins. Cant believe previously, i am spending 50% of those time drifting in my thoughts or doing unnecessary things that take away from my day

[@maifawzi3813]

I need to know how to stop being a great failure

[@HowtoADHD]

*hugs* been there. try this: kzbin.info/www/bejne/e5e8iKSGp8eahK8

[@maifawzi3813]

Yaa that video I watched it so many times bring me up But it's just me and ADHD and school I'm about to fail I'm a creative person but I can't cope with the studying thing and where I come from believe me I won't make it but I love you for your total support ❤❤

[@AUnicorn666]

Mai Fawzi you could try habitica and you need to figure out ways to.make paying attention fun or reward your self for it

[@JoDidntHearYou]

A Unicorn YASSS. I’ve been on Habitica for quite a while now. It’s so much fun!

[@ADHDlanguages]

A Unicorn I had never heard of that, but thanks for the heads up. I'm signing up now.

[@wvcatlady]

I absolutely love how you wrote down the notes on the habit loop and gave examples to make it more understandable. Great job!!

[@Play-On7]

I decided that I wanted to learn how to draw last year so that I could do my own animations. I brought books and supplies but never really got down to actually drawing. Maybe with this technique I can finally get down to learning how to draw.

[@oliviaemerson9498]

This is so helpful! I did this to make sure I put my keys in the same spot everyday. I bought a key hook that says "Hello!" and hung it right next to the door, so when I unlock the door, the very first thing I see is "Hello!" and it works!

[@Dancestar1981]

I have my hook in the pantry so I don’t miss it