Creating Habits That Stick: The 7 Rs Framework

If you’ve ever tried to make positive changes in your life—like starting a new habit or shifting a routine—only to get stuck, distracted, or forget about it completely, you’re not alone. Let’s face it… behavior change isn’t easy…and it’s even more challenging for those of us with ADHD.  This struggle isn’t about lacking willpower or good intentions—it’s about finding strategies that work with your brain, not against it. Today, I’d like to introduce you to the 7 Rs, a practical, ADHD-friendly framework based on the principles of Acceptance & Commitment Therapy (ACT). As you will see, these 7 Rs offer simple, realistic strategies to help turn new behaviors into lasting routines.

1. Reminders

One of the most helpful tools for behavior change is to find ways to keep your goals in mind throughout the day. For ADHD brains, this means relying on external cues instead of expecting yourself just to remember.

Reminders can be visual, auditory, or both. Examples include Post-it Notes, alarms, signs, or charts—anything that directs your attention back to what you’re trying to work on. For example, you might place a Post-it Note next to your morning coffee or your computer screen. It might say something like, “Submit assignment by 1:00 pm.” Any type of gentle cue can help you stay focused and make more thoughtful choices throughout your day.

2. Routines

Developing routines can significantly reduce the mental effort required to accomplish tasks. When something becomes a regular part of your routine, it blends into your day with less effort and becomes more automatic.

There are a few ways to establish routines. Habit pairing is one approach—like listening to music during a task that you don’t enjoy (such as sorting papers). Habit stacking involves adding a new behavior on top of an existing routine. For example, you might try to get into the habit of taking medication right after you brush your teeth in the morning.  Or you might consider the strategy of time blocking, where you assign specific times in your day to complete certain tasks. All of these methods can help reduce decision fatigue and make it easier to follow through with your intentions.

3. Relationships

Enlisting support from others can make a big difference when you’re working to build new habits. Having someone else to encourage you, check in with you, or simply be present can boost motivation and accountability.

Whether it’s body doubling—working alongside others in a common area (such as a cafe or library)—or having an accountability partner to check in with, these social supports can help you stay on track. 

4. Restructure Your Environment

Setting up your environment to support your goals makes it much easier to develop new habits. This step is about intentionally designing your surroundings so they help (rather than hinder) your progress—and set you up for success.

You might assign fixed places for essential items, remove clutter and distractions, or prepare items ahead of time—for instance, packing your gym bag or bookbag the night before and leaving it by the door. Visual reminders placed in prominent spots can also help reinforce your goals. When you set up an environment that works with you—not against you—it’s much easier to build lasting habits

5. Rewards

We all respond well to positive reinforcement, and rewards can be a powerful motivator. There are two types of rewards you can tap into—intrinsic and extrinsic. Intrinsic rewards are about remembering your “why”—the deeper reason behind the change you’re working toward. For example, do you tend to cram for exams, or do you try to pace yourself during the week?  Reminding yourself that studying as you go along means less cramming and stress later on. Extrinsic rewards, on the other hand, are the small, feel-good treats or activities you enjoy. For example, after working on a project for one hour, you might reward yourself by watching an episode of your favorite show. Even small rewards like this can help you stay on track and build momentum.

6. Records

Keeping track of your actions, thoughts, and progress can give you valuable insights into what’s helping you move forward—or what’s getting in the way.  You can use a journal, the notes section of your phone, or a habit-tracking app. Any method that works for you is fine. The point is to record your efforts so you can remember, notice patterns, and use them as a basis for self-reflection.

7. Reflect

Finally, ongoing reflection gives you space to pause and assess what’s working—and what’s not.  Whether it’s journaling, speaking with a trusted mentor, or simply taking a few moments for yourself, self-reflection is a lifelong skill that helps to build awareness and insight. You can gain clarity and perspective by asking yourself questions, such as “What’s working well?” and “What needs adjusting?”  This practice supports insight and flexibility, helping you course-correct when needed.

Putting It All Together

If you’re trying to make positive changes in your life, the 7 Rs offer practical, ADHD-friendly strategies to help you stay on track. You don’t have to implement all seven at once. Instead, you can mix and match methods to adapt them to your specific goals or needs.

With the right tools, support, and practice, you can build habits and routines that work with your brain—not against it. 

If you want to move forward on your goals and are looking for support, consider ADHD coaching. At the Center, we offer a range of options for all ages and needs, including one-to-one coaching, group coaching, workshops, and body doubling groups. Consider scheduling a complimentary introductory meeting with me or any of the other coaches at The Center for Living Well with ADHD. Let’s get acquainted, understand your needs, and explore how ADHD Coaching may help you experience more of the life you are meant to have.