The Never Nothing rule

How to absolutely stick to your habits (even with ADHD)

Time to read: 1 min & 44 seconds — 348 words. Written by Joseph Pack.

You’ve started a new habit and you’re doing great, then life gets in the way — sickness, a work crisis, a family emergency — and just like that, your habit is ruined.

With ADHD, this isn't just a hiccup. It's often the knockout blow.

Why? Because picking up where we left off feels like scaling Everest. The all-or-nothing trap is set, and too often, we choose nothing.

First class starter, lower class finisher

Starting isn't our problem. It's the restarting that trips us up.

We set these lofty goals — like a marathon session of burpees — and when we can't hit that high mark, we drop the ball. Completely.

That’s our ADHD brain doing what it does best: turning a stumble into a fall. And once we're down, that internal voice is relentless: "You missed one day, why bother continuing?"

That voice is why habits die.

The Never Nothing rule

It’s simple — if you can't do your usual 20 burpees, do 1.

If you can’t do 15 minutes of meditation, do 15 seconds.

The point is to never do nothing.

Just a tiny drop of effort to keep the habit's heart beating. This isn't about being perfect. It's about being persistent. It's a commitment to always move the needle.

I had a rough night — zero sleep, thanks to my son’s midnight acrobatics. The next day, my usual routine was a no-go. But instead of tossing it out the window, I scaled down. A shorter shower, a quicker walk, a more focused breathing session. I didn’t abandon ship; I just adjusted the sails.

This rule is the antidote to our ADHD-induced 'all or nothing' mindset. It’s practical and forgiving. It acknowledges the messiness of life and allows us to live in that mess, without getting stuck. It’s about keeping the wheels turning, however slowly.

Incorporate the "Never Nothing" rule into your life.

Use it to sidestep the trap of perfectionism and keep your habits afloat.

Let it remind you that something — anything — is infinitely better than nothing.

That’s how to we stick to positive habits.