this post was submitted on 14 Oct 2025
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ADHD

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How to overcome lazyness and develop habits? (sopuli.xyz)
submitted 6 days ago by gegil@sopuli.xyz to c/adhd@lemmy.world
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I have a problem that i cant focus on my tasks for a long time. I cant do my work for long time per day, neither do it periodically every day.

I know that to develop habits of doing certain work every day, i need twenty one days, but i lose interest to doing my work and just becoming bored of it in two weeks maximum, which is not enough time to develop habits.

Another thing that my lazyness does to me, is that i cant keep my focus on one big task for long time, like several hours. I can keep working on this task for half of hour or a one hour at most, until i just get bored of it, and dont want to do it until next day.

This problem apllies to any tasks i need or want to do, like doing sports, home work, programming and other work, and this is what keeps me from getting a job, because i just cant work full work day every day, especially if i cant even develop a small program for home work for more than two hours.

Which advise can you recommend to get rid of the lazyness, and actually keep focus on the work and develop new habits?

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[–] traches@sh.itjust.works 19 points 6 days ago* (last edited 6 days ago) (3 children)

Aside from getting treatment, what’s helped me:

  • know that you’re incapable of forming habits. You have to choose to do the thing every time.
  • Trick yourself into hyperfixation if you can. It’s a superpower, if you can aim it in a useful direction. Find something gratifying or satisfying about the task to focus on. Sometimes watching the todo list get smaller or the inbox get cleared out does it for me.
  • This one’s hard to describe, but sometimes you have to realize that the hyperfixation easy-mode motivation isn’t coming and you’ll have to draw motivation from somewhere else inside yourself. Sometimes just getting over the initial jump of starting a task makes the rest of it flow naturally.
  • Break big problems into little problems.
  • Simplify your life as much as possible. You only have so many executive function tokens every day, don’t waste them.
  • have a todo list. Don’t make it complicated. If possible, just do the thing immediately instead of putting it on the list.
  • Get enough sleep. This is not optional.
  • Exercise, specifically some kind of cardio. 30 minutes above about 120bpm, 3 times per week. There are studies, it makes a big difference in a million ways.
  • Give yourself grace. You’re playing on hard mode, don’t compare yourself to neurotypical people.

Edit: also it’s not laziness, not really. Lazy people are comfortable with it.

[–] kubica@fedia.io 2 points 6 days ago

If possible, just do the thing immediately instead of putting it on the list.

I'd put this one a bit in question. Maybe it is not something to put on the todo list, but worth it to put on a post-it just in case you find troubles along the way. I guess it depends on the task and the situation, but if you know that there might be bumps in the road it can be worth to have the reminder.

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