When we think about personal growth or achieving our goals, we often imagine grand gestures or overnight transformations. But what if the key to success wasn’t about doing it all at once? Enter the 1% Theory. The idea is simple yet powerful: improving by just 1% each day can lead to remarkable changes over time. For individuals with ADHD, this concept is particularly impactful because it aligns beautifully with how our brains thrive on small, achievable wins and consistency.
Neuroplasticity and ADHD: Why the 1% Matters
Neuroplasticity is our brain’s ability to reorganise itself by forming new neural connections. For those of us with ADHD, harnessing neuroplasticity can help improve focus, build better habits, and manage overwhelm. By focusing on small, incremental changes—just 1% better each day—we’re essentially training our brains to build new, stronger pathways. Over time, these small shifts compound, leading to significant transformation.
Imagine trying to build a new habit, like exercising regularly or improving time management. If you aim for perfection from the start, it’s easy to feel defeated when you fall short. However, if your goal is simply to improve by 1% each day, success feels achievable and progress becomes inevitable.
The Impact of Neglecting the 1%
The flip side of this theory is equally important. If you neglect to make those small improvements, the compounding effect works in reverse. Imagine skipping 1% of effort each day: tasks pile up, overwhelm grows, and habits deteriorate. For ADHD brains, this can lead to a cycle of frustration, procrastination, and burnout. But the beauty of the 1% theory is that it’s never too late to start again. Progress isn’t linear, and each day is a fresh opportunity to take a small step forward.
Breaking Through Polarised Thinking
One of the challenges many ADHDers face is polarised (or black-and-white) thinking—the belief that things must be all or nothing. “If I can’t do it perfectly, why bother?” or “I’ve missed a day, so I’ve failed.” This mindset can be paralysing, making it difficult to start or sustain new habits.
A helpful analogy is to think like a palm tree, not a mighty oak. When storms hit, the rigid oak snaps under pressure, while the flexible palm tree bends and adapts. Flexible thinking allows us to embrace imperfections, adapt to challenges, and keep going even when things don’t go to plan. Remember, it’s about progress, not perfection.
ADHD-Friendly Tips to Implement the 1% Theory
Start Small and Specific
Choose one habit or goal to focus on. Break it down into the tiniest step you can imagine. For example, instead of saying, “I’ll work out every day,” start with, “I’ll put on my trainers and stretch for 5 minutes.”
Use Visual Reminders
Place sticky notes, alarms, or habit trackers where you’ll see them daily. Visual cues can prompt action and help you stay consistent.
Celebrate Small Wins
Acknowledge your 1% improvements. Whether it’s a quick fist pump or treating yourself to a favourite song, celebrating reinforces positive behaviour.
Embrace Flexibility
If you miss a day or face setbacks, remind yourself it’s part of the process. Flexible thinking helps you bounce back without guilt or shame.
Connect with Community
Surround yourself with supportive people who understand ADHD. Accountability and encouragement make a big difference.
Feeling Stuck? Join the ADHD Club
If you’re finding it hard to get back on track, now might be the perfect time to join the ADHD Club. For £20 a month, you’ll gain access to resources, strategies, and a community of like-minded individuals who get it. Don’t like it? You’re free to leave anytime. It’s as simple as that.
Remember, small changes lead to big results. By committing to just 1% improvement each day, you’re not only building better habits but also reshaping your brain for long-term success. Be the palm tree, stay flexible, and trust the process. Your future self will thank you.
Comments