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Habits to Track: Making habits stick for people with ADHD

May 30, 2023

For people with ADHD, finding the right habits to track can significantly improve your productivity and overall well-being. In this piece, we'll investigate various practices of habit tracking employed by top achievers to keep concentration and attain long-term prosperity.

We'll delve into identifying setbacks and celebrating micro-wins, which are essential for boosting motivation and adapting strategies as needed. You'll also learn how to set achievable goals aligned with your intentions while removing environmental triggers that hinder progress.

Furthermore, we will discuss the pros and cons of analog systems versus digital platforms for habit tracking. This includes exploring mobile apps specifically designed for people with ADHD such as Focus Bear.

Lastly, striking a balance between utilizing tools effectively while fostering personal growth is crucial in building sustainable habits to track. We'll provide insights on avoiding over-dependency on these tools while embracing imperfection in your journey towards self-improvement.

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Table of Contents

The Power of Habit Tracking

By monitoring and recording one's progress, habit tracking can be a powerful tool for individuals to cultivate beneficial habits, eliminate harmful ones, and enhance their overall well-being. By measuring and tracking progress, habit trackers keep users accountable and motivated to work harder towards achieving their goals. Research shows that developing new habits boosts self-confidence and leads to better overall wellbeing.

Elite Performers Using Habit Trackers

Many elite performers in various fields have been known to use habit trackers as part of their daily routines. For example, famous author James Clear, who wrote the best-selling book "Atomic Habits," emphasizes the importance of consistent habit-tracking for personal growth. Successful entrepreneurs like Tim Ferriss also advocate for using tools such as Bullet Journals or digital platforms like Focus Bear to stay on top of important tasks.

Immediate Evidence of Completed Tasks

  • Tangible proof: One major advantage of using a habit tracker is having immediate evidence that you've completed your tasks each day. This tangible proof helps reinforce positive behavior patterns while providing motivation during challenging moments.
  • Motivation boost: Seeing your progress visualized can be incredibly motivating - whether it's through crossing off items in a physical journal or viewing statistics within an app like Focus Bear. This sense of accomplishment encourages continued effort towards building healthy habits over time.
  • Better decision-making: With a clear overview of your daily activities, habit tracking allows you to make more informed decisions about how to allocate your time and energy. This can lead to increased productivity and overall life satisfaction.

Habit tracking is a powerful tool to help you reach your goals, and by identifying setbacks and celebrating micro-wins, you can become even more successful. By using the right strategies for success, you will be able to take control of your future.

Key Takeaway: Habit tracking is a must for those wanting to boost self-confidence, improve well-being and perform at their best. By using tools such as Focus Bear or Bullet Journals to measure progress, users can keep themselves accountable while gaining tangible proof of success that motivates them on challenging days. By tracking habits, individuals can make wiser choices and be more productive overall.

Identifying Setbacks and Celebrating Micro-Wins

Habit tracking can help identify recurrent setbacks, allowing users to adapt their approach and improve their habit formation strategies. One key benefit of using a habit tracker is celebrating micro-wins throughout your personal growth journey, improving mental health and motivation levels along the way.

Adapting strategies based on setbacks

If you notice patterns of repeated failures or missed targets in your habit tracking data, it's important to take a step back and reassess your strategy. This might involve adjusting goals to make them more realistic or identifying underlying issues that need addressing before progress can be made. Remember that setbacks are natural parts of any personal development journey; use them as opportunities for learning rather than reasons for discouragement.

Boosting motivation through small victories

  1. Acknowledge accomplishments: Recognizing even the smallest achievements helps maintain momentum during periods when larger milestones may seem distant or unattainable.
  2. Celebrate progress: Regularly celebrate incremental progress by rewarding yourself with something enjoyable such as taking time out for relaxation or indulging in a favorite hobby as an incentive for continued effort towards long-term objectives.
  3. Maintain perspective: Keep track of both short- and long-term goals while remembering that lasting change takes time; don't become discouraged if results aren't immediately apparent.

By recognizing and celebrating small successes, we can help ourselves stay motivated to continue working towards our goals. Setting achievable goals that are aligned with our intentions is a key step in the journey of creating lasting habits.

Key Takeaway: Habit tracking is a powerful tool for creating good habits, breaking bad ones, and achieving success. It provides immediate feedback on progress while celebrating small wins along the way to keep users motivated - 'Rome wasn't built in a day'.

Setting Achievable Goals Aligned with Intentions

One of the most crucial aspects of successful habit tracking is setting achievable goals that align with your intentions. By doing so, you can ensure that the habits you choose to track will support important life objectives or contribute positively towards breaking existing negative patterns through sustained conscious effort. In this section, we'll discuss how to set these goals and remove environmental triggers for maximum success.

Supporting Life Objectives with Chosen Habits

To make the most out of your habit-tracking experience, it's essential to select habits that directly correlate with your desired outcomes in life. For example, if one of your primary objectives is improving focus and productivity at work as someone with ADHD, consider incorporating habits like time management techniques, regular exercise routines, or mindfulness practices into your daily routine.

  • Time Management Techniques: Implementing time management strategies such as Pomodoro Technique or Time Blocking can help increase focus and reduce procrastination.
  • Regular Exercise Routines: Engaging in physical activity has been proven to boost cognitive function and improve overall mental health; try scheduling short workout sessions throughout the day for optimal results.
  • Mindfulness Practices: Incorporating mindfulness exercises like meditation or deep breathing can help manage stress levels while enhancing concentration abilities during work hours.

Removing Environmental Triggers

In addition to selecting supportive habits aligned with your intentions, it's equally important to identify potential obstacles within your environment which may hinder progress. Removing these triggers from surrounding spaces ensures a more conducive atmosphere for establishing new routines effectively. Some examples include:

  • Workspace Clutter: A disorganized workspace can contribute to feelings of overwhelm and distractibility; consider decluttering your work area or implementing an organization system for increased focus.
  • Digital Distractions: Social media notifications, emails, and other digital distractions can significantly disrupt productivity levels; try using apps like Focus Bear that block these interruptions during designated work hours or setting specific times throughout the day to check messages.
  • Noise Pollution: Excessive noise in your environment may negatively impact concentration abilities; invest in noise-canceling headphones or create a designated quiet space for focused work sessions.

In summary, establishing achievable goals aligned with your intentions while removing environmental triggers is key to maximizing the benefits of habit tracking. By doing so, you'll be better equipped to maintain motivation and stay on track towards personal growth.

By setting achievable goals aligned with intentions, you can create a plan of action to reach your desired outcome. On the other hand, choosing between analog systems and digital platforms is an important decision when it comes to tracking habits.

Key Takeaway: To successfully track habits and make progress towards our goals, we must be intentional when selecting the right habits to focus on. It is vital to eliminate any environmental elements that could be potential distractions in our work areas.

Choosing Between Analog Systems vs Digital Platforms

When it comes to habit tracking, one must decide between analog systems and digital platforms - each with its own set of pros and cons. These can be broadly categorized into two types: analog systems and digital platforms. Both analog systems and digital platforms have their own pros & cons, depending on individual needs.

Pros & Cons of Analog Systems (Bullet Journals)

Analog systems like Bullet Journals offer a more tactile experience that some users find appealing. The act of physically writing down your habits can help reinforce the commitment to change, making it easier for you to stay consistent in tracking them.


  • Tactile experience enhances engagement with habit formation process
  • No need for electronic devices or internet access
  • Easily customizable according to individual needs


  • Lack of automation features may make data analysis time-consuming
  • Potential risk of losing journal or damaging pages due to wear-and-tear
  • No built-in reminders or notifications

Advantages of Digital Platforms

Digital platforms such as Excel spreadsheets or mobile apps offer several benefits over analog methods when it comes to habit tracking. One major advantage is that digital tools can calculate statistics automatically, enabling more efficient planning for improvement and intuitive user interfaces provide visually engaging experiences.


  • Automation features save time and effort in data analysis
  • Easily accessible on multiple devices with internet access
  • Built-in reminders and notifications to keep you on track


  • Potential for distraction due to the presence of other apps or websites
  • May require a learning curve for those unfamiliar with digital tools
  • Data privacy concerns, depending on the platform used

In order to make an informed decision between analog systems and digital platforms, consider your personal preferences, lifestyle requirements, and available resources. Experimenting with different options can help you find the best habit tracking method that works for you.

Choosing between analog systems and digital platforms can be a difficult decision to make. With the help of mobile apps designed for people with ADHD, such as Focus Bear, it is easier than ever to track habits and block distractions in order to reach your goals.

Key Takeaway: Analog systems such as Bullet Journals and digital platforms for tracking habits can both work. It's worthwhile trying out both approaches and seeing which you prefer.

Mobile Apps Designed for People with ADHD

Mobile apps specifically designed for daily or weekly tracking are popular choices among freelancers with ADHD who require additional support in managing distractions during morning routines. These apps not only provide users with tracking capabilities but also offer guidance to keep them on track and away from distractions.

Focus Bear: Guiding Habits and Blocking Distractions

Focus Bear is an excellent example of a productivity app tailored to individuals with ADHD. This innovative app guides users through their habits in real-time while simultaneously blocking potential interruptions. By providing structure and guidance, Focus Bear ensures that you complete your morning routine every day without fail, helping you crush it at work and wind down at night.

  • Real-time habit guidance keeps you on track
  • Digital distraction blocker prevents procrastination
  • Ideal for establishing a consistent morning routine
  • Suitable for both personal and professional tasks management

Key Takeaway: People with ADHD can stay focused and on track by utilizing mobile apps like Focus Bear. These tools provide real-time guidance, allow users to customize activity sequences, set time limits per task and block distractions - ultimately leading to increased productivity and improved well-being.

Striking a Balance Between Utilizing Tools and Personal Growth

While habit tracking tools like Focus Bear can be incredibly helpful for people with ADHD, it's essential to find the right balance between using these tools and focusing on personal growth. Becoming overly reliant on habit trackers may hinder your progress rather than support it.

Avoiding Over-Dependency on Habit Trackers

To avoid becoming too dependent on habit-tracking apps or systems, consider implementing some of the following strategies:

  • Set realistic expectations: Understand that you won't always achieve perfect consistency in tracking habits. It's alright to miss a day sometimes - simply be sure to return to the pattern as soon as you can.
  • Maintain self-awareness: Regularly assess whether your use of habit trackers is genuinely helping you improve or if it has become an unhealthy obsession. If needed, take breaks from using them to refocus on what truly matters: personal growth.
  • Diversify your approach: Don't rely solely on one tool for all aspects of self-improvement. Combine different methods such as journaling, meditation, or seeking professional help alongside utilizing digital platforms like Focus Bear.

Embracing Imperfection in Personal Growth

Incorporating a mindset that embraces imperfection is crucial when working towards personal growth goals. This involves accepting setbacks and understanding that no one can maintain perfect adherence to their habits at all times. The key lies in learning from mistakes and adjusting strategies accordingly without giving up entirely due to occasional slip-ups.

An excellent resource for adopting this mindset is the book The Gifts of Imperfection by Brene Brown, which offers valuable insights on embracing vulnerability and letting go of perfectionism.

In summary, striking a balance between utilizing habit-tracking tools like Focus Bear and focusing on personal growth is essential for freelancers with ADHD. By avoiding over-dependency on these tools and embracing imperfection in the journey towards self-improvement, you can maximize the benefits derived from your habit-tracking experiences.

Frequently Asked Questions

What habits should you track?

  • bedtime
  • exercise
  • drinking water
  • time spent on deep work
  • time with friends and loved ones

How do I track my bad habits?

To effectively track bad habits, start by identifying the habit you want to change. Next, establish a baseline by recording how often it occurs currently. Monitor progress regularly and adjust strategies as needed to achieve desired outcomes.

Is habit tracking healthy?

Habit tracking is generally healthy when done in moderation and focused on positive changes. It promotes self-awareness and helps identify patterns that impact overall well-being. However, excessive tracking may lead to stress or obsession over perfectionism; therefore it's important to find balance between monitoring progress without becoming overly critical of oneself.

How do I track my routine?

To effectively track your routine:

  1. Break down daily activities into smaller tasks;
  2. Record completion of tasks using a journal/calendar or digital tools like Focus Bear
  3. Analyze data periodically for trends;
  4. Make adjustments based on insights gained from analysis;
  5. Maintain consistency in tracking while being open to making improvements over time.


By tracking your habits with Focus Bear, you can stay on top of all aspects of your life. Whether it's staying focused in the morning or winding down at night, managing work performance and finances, or monitoring mental and physical health - Focus Bear is there to help keep track of it all. With its real-time guidance feature and distraction blocker, this app makes sure that no habit goes untracked.

May 30, 2023

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