For over four decades, I believed that the key to productivity was simply trying harder. But what I’ve learned is that practice doesn’t always make perfect—sometimes practice just makes practiced. I told myself that if I could just “stay focused,” “get organized,” or “be more disciplined,” I’d finally feel caught up. But as someone who lives with ADHD, I’ve learned that motivation isn’t always what’s missing—sometimes it’s the system that needs to be changed.
That realization changed how I approach my goals at work and at home. Instead of aiming for a complete overhaul or expecting myself to function perfectly every day, I’ve been learning to build momentum through small wins—tiny actions that are realistic, achievable, and repeatable. In Atomic Habits, James Clear explains that meaningful change is rarely the result of one big breakthrough. More often, it’s the result of small, consistent habits that compound over time.
Why Small Wins Matter (Especially for an ADHD Brain)
When I’m overwhelmed, I tend to freeze. For me, the small wins reduce overwhelm because they lower the pressure to “get it all done” at once. They also make it easier to start—because starting is often the hardest part when my brain is juggling multiple priorities at the same time. When I focus on one small step—one email, one form, one five-minute reset—I’m not just completing a task. I’m building evidence that progress is possible, even on busy or scattered days.
Small wins help me interrupt that cycle. Instead of aiming for a perfect morning routine or a completely organized inbox, I focus on one small action that moves me forward. That might mean responding to just one email, setting one timer, or clearing one small section of my desk. The win isn’t that I solved everything—the win is that I started.
Habit Stacking: A Practical Strategy That Helps
One strategy that has helped me turn those small wins into routines is habit stacking—a simple method of attaching a new habit to something I already do automatically. The structure is simple:
After I do [current habit], I will do [new habit].
Here are a few stacks I’ve been practicing lately:
- After I sit down at my desk, I write my Top 3 priorities for the day.
- After I open my calendar, I set a timer to help me stay on task.
- After I finish a meeting, I take two minutes to capture next steps before moving on.
- After I refill my water bottle, I pause and take three deep breaths (quick reset).
These habits aren’t complicated—and that’s the point. They are small enough to fit into a real workday, even when my brain feels busy or scattered.
Small Wins Create Stability
What I’m learning is that rest, structure, and sustainable habits aren’t “extras.” They’re the foundation. Over time, these small actions reduce overwhelm because they create predictable anchors in my day. I don’t have to rely on perfect focus or the “right mood.” I just need a routine that supports me.
If you’re trying to build a new habit, I encourage you to start small. Choose one habit that feels achievable and attach it to something you already do. You don’t have to overhaul your whole life—just build one small win at a time.
Reflection: What is one small habit you could stack into your day this week to support your focus, energy, or well-being?
References
- Amabile, T. M., & Kramer, S. J. (2011). The power of small wins. Harvard Business Review.
- Clear, J. (n.d.). How to build new habits by taking advantage of old ones (habit stacking). JamesClear.com.
- Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
- Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.