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Building habits is a crucial part of creating structure and routine, especially for teenagers with ADHD or Executive Functioning challenges. But how long does it really take to form a habit that sticks? While many believe it takes just 21 days to build a habit, the reality is often more complex—especially for teens who may struggle with focus and consistency. In this post, I’ll explore why building habits takes time, why it may take longer for some, and how to foster the patience and persistence necessary to make positive habits a permanent part of your teen’s life.
A habit is a regular action or behavior that we do without much thought. It’s something we’ve done so many times it moves out of our working memories and becomes automatic. For teenagers with ADHD and other Executive Functioning difficulties, building positive habits can be a game-changer. ADHD often makes staying organized, focusing, and completing tasks more challenging, but habits can help provide the structure and routine necessary to succeed in school and beyond. When we build habits, it’s no longer an active choice we have to make or a task to remember. Instead, we can operate on autopilot, focusing on more complex tasks while relying on our habits to carry us through our everyday lives. These habits not only help with academic success but also lay the foundation for lifelong skills that can lead to greater independence and confidence.
Building habits can be difficult for anyone, but it’s especially challenging for teenagers with ADHD and other Executive Functioning difficulties. This is because ADHD affects areas of the brain responsible for self-regulation, attention, and impulse control—skills that are crucial for creating and maintaining routines. The novelty of starting a new habit may quickly wear off, making it hard to stick with long-term. Distractions, forgetfulness, and the difficulty of staying organized can all derail efforts to build consistent habits. However, understanding these challenges and breaking down goals into small, achievable steps can make habit-building more manageable. With patience, repetition, and the right tools, teens with ADHD can overcome these obstacles and create positive habits that stick.
There is a common notion that it takes three weeks to build a habit. This statement might be true for adults without Executive Functioning difficulties. For young people and those who struggle with Executive Functioning, it often takes much longer. This increase is partially because consistency is more difficult for these groups of people and because it often takes longer for the brain to develop and make the necessary connections. When working with teenagers and young adults, three months is a reasonable amount of time to expect to build a habit. This amount of time allows for the consistency necessary to build a routine. It also allows time for mistakes and missteps and the chance to readjust. Getting oneself back on track after breaking consistency is an essential part of the habit-building process to truly make it stick long-term. For this reason, it’s essential to emphasize both patience and grace and understand that habits are not built overnight.
Building new habits can be tough, especially for teens with ADHD, but with the right approach, it becomes manageable. Start by ensuring the habit is something your teen genuinely wants to develop—this buy-in is key for long-term success. Begin with small, achievable steps toward their bigger goals, making it easier to stay consistent. Set up systems, such as phone reminders or visible checklists, to reduce human error and keep them on track. Gradually, build toward independence, phasing out parental involvement as they become more self-sufficient. Throughout the process, offer grace and support, knowing setbacks are part of growth, and help them adjust systems when needed to stay on track. For more tips on helping teens build habits, check out this blog post.
Building habits is a long, challenging process, and teenagers, particularly those who struggle with Executive Functioning, often need a lot of support. A caring parent can go a long way, but sometimes it’s necessary to call in a professional. YA Success Coach offers personalized support for teenagers in building habits that will improve their lives. We focus particularly on organization, time management, and goal-setting, developing systems that are uniquely supportive to your child’s specific needs and providing them with the individualized support they need to help them stick to these systems. Contact us today to learn more about how success coaching can help your teen.
Having a conversation is the first step to helping your child realize their full potential and set them up for success!