“Just This Once” — The ADHD Habit That Sneaks Up on You
Ever told yourself:
“I don’t feel like it.”
“Just this once, I’m going to skip my workout.”
“I’ll clean the kitchen tomorrow — today doesn’t matter.”
Then one day you realize… that “just this once” has quietly turned into “most of the time”?
Yep. Me too.
This isn’t about being lazy, unmotivated, or weak-willed. This is ADHD brain wiring doing exactly what it’s designed to do — chasing short-term comfort and avoiding short-term discomfort, even when long-term you genuinely want the result.
If you find yourself caught in this loop, you’re not alone. Many of my clients who come for ADHD counseling in Lake Oswego struggle with this exact pattern — and learning to interrupt it can be life-changing.
Why ADHD Makes “Just This Once” So Powerful
Here’s the loop:
—Something feels effortful or boring.
—Your brain says, Ugh, no thanks.
—You skip it “just this once.” Boom — instant relief.
Your brain takes notes. It learns that avoiding = reward.
Next time, that inner voice is louder. And more convincing.
It’s not that you don’t care — it’s that your ADHD brain’s reward pathways are trained to pick comfort now over success later. The more often you repeat it, the more automatic it becomes.
The Fix: Train the “Do It Anyway” Muscle
You can’t willpower your way out of this. You have to rewire your brain so that starting is what gets rewarded — not skipping.
Here’s how to build that muscle:
Step 1 – Name the Voice
When you hear:
“I don’t want to.”
“I can’t right now.”
“One day off won’t matter.”
Label it:
“Oh hey, that’s my Just This Once voice.”
Separating yourself from the thought keeps it from feeling like a hard truth.
Step 2 – Shrink the Ask
Make the task so ridiculously small it feels silly to skip.
One push-up.
Open the laptop.
Wash one dish.
The smaller the step, the easier it is to start — and starting is 90% of the battle.
Step 3 – Say the Mantra
Out loud or in your head:
“Noted… and I’m doing it anyway.”
This is a gentle nudge, not a fight. No debating, no drama.
Step 4 – Pair with a Reward
The ADHD brain needs immediate dopamine to stay motivated.
Play your favorite playlist while you do it.
Make a cup of fancy coffee afterward.
Give yourself a gold star or checkmark on a tracker.
Little rewards build momentum — and your brain starts linking action with positive feelings.
Step 5 – Record the Win
Every day, jot down:
What the “off the hook” voice said
The minimum action you did anyway
How you felt after
This builds proof that you can override resistance — and that you usually feel better when you do.
Why This Matters for ADHD and Self-Compassion
Every time you follow through, even a little, you’re showing your brain a new story: I can trust myself.
Over time, this rewires the belief that you’re unreliable or lazy — a belief so many adults with ADHD carry painfully.
As a therapist providing counseling in Lake Oswego, I see how empowering it can be when clients begin to treat themselves with compassion instead of criticism. You don’t need to do everything perfectly. You just need to start — again and again — with kindness.
Ready to Rewire Your Patterns?
If you’re tired of beating yourself up for procrastination or inconsistency, ADHD counseling in Lake Oswego can help you understand your brain and build realistic, compassionate systems for change.
At HeartWise Counseling, I help adults and couples understand ADHD dynamics, manage energy, and reconnect with motivation and purpose. Together, we’ll create strategies that actually work with your brain, not against it.
👉 Ready to start? Schedule a consultation today to begin building habits that stick — one “just this once” moment at a time.