Unlock Personal Automation with If/Then Logic
Hey friends,
In addition to writing and sharing my experience with ADHD, I work as a frontend software developer (which is a complex title that essentially means: make web apps easy to use and pretty to look at).
If I lost you there stick with me, I promise this is relevant!
In software development, there's a concept called an "if-then statement" which is simple but very powerful. Essentially the idea is this: if a certain condition is met, then a specific action is taken.
We can use this same logic for helping us remember to take certain actions. The idea is to build up an association with certain activities and tasks you already do, and then link them to a follow-up task.
Here's how to set it up:
Pick a regular part of your day, something you always (or often) do without thinking about it. This is your IF.
Choose a task you want to remember, something that is or can be within the same vicinity as your IF. This task is your THEN.
Put them together in an If-Then statement.
For example:
If I pour my morning coffee, then I'll review my schedule for the day.
If I close my laptop for the day, then I'll water my plants.
If I finish brushing my teeth, then I'll take my medication.
You can even write this statement down on an index card or post-it note and hang it next to your IF, and put a checkmark on it when you do your THEN.
The key is to focus on something you're already doing. You aren't trying to add two brand new tasks to your schedule, you're just trying to leverage what is already happening.
Don't expect it to be perfect right away!
You might find that an if-then combo you thought would be great just doesn't. That's okay, pivot to something else and hopefully you'll find a new pairing that works great.
As with most things with ADHD, finding what works is a constantly evolving experiment. Things seem to work best for us when we’re open to trying things out, seeing what sticks, and not feeling bad about what doesn’t work or when something stops working.
ADHD brains love novelty so embrace trying new things!
If your then isn’t working any more, take that existing if trigger and point it to a new task. Mix it up and make it fun!
Stay curious,
Jesse J. Anderson
Unfocused bits
Just a few random things going on for me right now.
Two of my favorite shows are back for a second season right now and I couldn’t be more excited!
The video game series The Last of Us is one of my favorite of all time, and it’s been so fun watching how they translate the game to a show format (though this last episode wasn’t exactly what I’d call… “fun” 😬😬😬).
The Star Wars show Andor just returned for it’s second and final season. This feels like a show built exclusively for me. Fully Star Wars but exploring the much larger tapestry of the universe of Star Wars rather than sticking just to the Skywalkers and characters you already know. And telling an incredible and mature story of real war and rebellion on top of that. There’ve been some big swings and misses in the latest generation of Star Wars content, but Andor might be my favorite of them all (I also love The Last Jedi, don’t at me).
I’ve also been loving the video game Blue Prince which I’ve been playing with my kids. It’s not exactly a multiplayer game, but it’s the kind of brain-teaser where we can all share ideas (and take extensive notes!*) all while trying to solve the plethora of puzzles together. If you liked Return of the Obra Dinn and Lorelei and the Laser Eyes (two absolute masterpieces), you simply must check out Blue Prince.
*Yes, I’m the kind of nerd that loves a video game where I have to take notes. 🙃
I use something called habit-stacking. This sounds a lot like habit-stacking. Simple example: one of my morning meds is a topical gel, so I need to go wash my hands. Which means, since I'm in the bathroom, I can shave my face and then brush my teeth. :) If-then-if-then. Stacked habits.
It's essentially Classical Conditioning aka Pavlov's Dog. All this If/Then and Habit Stacking etc. has been around for years. I've set it up so if I wash my hands, I have a drink of water. The water is right there, so drinking water is an easy habit to add onto washing my hands. Now, if the water is running, I get the urge to want a drink of water.