Why Quitting Isn’t Always Bad (and How to Actually Stick With Your Habits) with ADHD

Raise your hand if you’ve ever quit something after three months. 🙋‍♀️
Raise your hand if you’ve quit something after just one. 🙋‍♀️

Yeah… same.

Sticking to habits and hobbies is hard—especially when you have ADHD and are juggling faith, life, and all the things in between. Recently, I made the decision to quit a hobby I’d been doing for over six months, and let me tell you, the shame was horrible. But I’ve learned a lot in about habits, identity, and grace in this process. So today, I want to share what’s helped me actually stick with the habits I love (and be okay with letting go of the ones I don’t).

1. The 6-Month Rule

Did you know six months is kind of a magical number for your brain?

A study found that the novelty of something often wears off around the 6-month mark whether it’s a hobby, job, or relationship. You can use this to your advantage by committing 6 months to whatever you decide to try.

I’ve found that sticking with something for six months gives me enough time to:

• Get used to it

• See its pros and cons clearly

• Decide if it’s something I genuinely want to continue

This rule applies to everything from jobs to relationships. Around month six, people (and places) start showing their true colors. But quick caveat: this doesn’t mean you should stick with something unsafe or unfulfilling. If there’s no chemistry after three dates? Don’t force it. If there’s abuse? Leave immediately. Period.

But when it’s safe and healthy try to give it time.

I tried ballet again after being away for it for half a decade. I was in a ballet company for 6 months dancing twice a week. After that time, I realized that ballet wasn’t what I was missing, it was the artistry of it and moving my body. So instead, I committed myself to running and writing. Two habits that fulfill me. What I found is that the need to dance faded. But I never would have known this if I hadn’t given it my all.

2. Let Go of the Shame Around Quitting

If you decide to walk away after giving something a real shot, don’t shame yourself for it.

Quitting doesn’t make you a failure. It makes you wise.

Think of a restaurant that tries to sell sushi, candles, and snow tires all at once. Customers would be confused, right? Sometimes you need to “trim the fat” in your own life to focus on what you actually love and are called to do.

Even the most successful people have quit things.

There is a famous quote by Adam savage that says, “ A jack of all trades, master of none, though often better than a master of one.” This quote means that when we try to become a master of everything, we often just become scattered.

3. Add Novelty to Beat Boredom

Our brains (especially those with ADHD) crave novelty.

We love patterns because they feel safe—but they can also get really boring, really fast. So instead of ditching a habit because it feels stale, try adding some spice to it:

• Take a new route to work

• Try a different café

• Switch up your workout playlist

• Change your journaling pen (yes, it can be that simple)

These little tweaks boost dopamine and keep your brain interested without needing to start from scratch every time.

One of my favorite ways to do this is by creating different routines based on my energy levels. So if on Saturday I am at a high energy level, I will do my full self-care routine. But if I am tired, I might just wash my face. I talk more about differentiating my routines and the spoon theory with ADHD in this video.

4. Make a Pros and Cons List

Don’t underestimate the power of a classic pros and cons list. (Shoutout to Rory Gilmore 📝✨)

Whenever I’ve had to make a tough decision, like what to major in or whether to stay in a job, I’ve sat down and listed out the pros and cons. Then, I weigh them. Not all pros and cons are created equal. A small inconvenience might only be 1 point, while a major emotional toll is worth 3. And almost always, I have found my answer.

Sometimes, clarity comes through the process of writing it all down.

5. Redefine What It Means to Quit

Let’s be honest—we’ve all heard phrases like:

“Quitters never win.”

“Our family doesn’t quit.”

And while I get the sentiment, those messages can become chains.

I stayed in a career that wasn’t for me (phlebotomy, even though I’m squeamish around blood 😬) because I was scared of being labeled a quitter.

But here’s the truth: Quitting something that isn’t working gives you space to find what does. Sometimes, quitting is an open door to your next calling. Sometimes it’s just a pivot. And always, it’s a chance to learn.

6. Be Patient with Yourself

This one sounds simple, but it’s probably the hardest.

Especially if you’re an oldest daughter, perfectionist, or overachiever (hi, it me). I used to think hobbies had to make money to be worth my time. But now I know joy is enough.

Running races brings me joy. Does it make me money? Nope. It actually costs me money. But it lights me up. And that’s more than enough.

When you turn everything that you do into a job to make money, it can take the joy out of it. Then, before long, you realize that you don’t have any more hobbies.

Also, pro tip: Don’t buy all the gear for a new hobby upfront. Try it out with the basics first. If you love it after six months, then invest more.

Final Thoughts

To all my fellow quitters, triers, overthinkers, and dreamers: you are not alone.
Sticking to habits is hard. But giving yourself grace? That’s where the magic happens.

If this blog resonated with you, please share it with someone else walking through this season. And if you want more encouragement on standing, prayer, and relationships, let me know in the comments—I’ve got so much more to say.

Until next time, stay faithful, stay focused, and remember to share the love of Jesus with at least one person this week.

For more advice, Download this free ebook  “5 ways to ACTUALLY get things done with ADHD”.

With love,
💛 Author Gabrielle Denise

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