What to Do When You Keep Falling Off the Wagon

You made the plan. You started strong. You even felt like you had finally found your groove. And then… the rhythm shifted. Life got in the way. Or your brain got bored. Or what once worked suddenly didn’t. And now you feel like you’ve fallen off the wagon—again.

If this sounds familiar, you’re not alone. In fact, it’s more common than not, especially for those navigating the world with ADHD or executive functioning challenges. Falling off the wagon isn’t a personal failure. It’s not a sign that you can’t follow through. It’s simply a signal that it’s time to adjust, revisit your supports, and maybe even get curious about what changed.

Let’s talk about what it really means to fall off the wagon, how to normalize inconsistency, and how to use each restart as a powerful moment of data-gathering and growth.

When something stops working, it doesn’t mean it never worked. It means it worked… until it didn’t. And that’s valuable information.

Instead of beating yourself up for “quitting” or “failing,” try asking:

• What was working before?
• When did it start to feel harder?
• What changed, internally or externally?
• What patterns do I see when this happens?
• What might help this time?

This turns your “setback” into a learning opportunity. You’re not starting from scratch, you’re starting from experience. Every restart is an experiment. A chance to tweak, upgrade, or swap in something new. And that means you’re growing.

Progress isn’t linear. Let me say that again for the people in the back: progress is not linear.

The real pattern for most people, especially those with ADHD, is two steps forward, one step back. And you know what? That still counts as progress. You’re still one step ahead of where you started.

Start keeping track of restarts, not just wins. They matter just as much. They show your persistence, your willingness to try again, and your growing understanding of what you need.

Here’s the truth: your brain likes novelty. And strategies have a shelf life.

Something might work beautifully for three weeks. And then your brain adapts or gets bored. That’s not failure. That’s just your brain being your brain.

So instead of searching for “the one perfect system,” build a toolbox. Collect different strategies, tools, and supports. Then cycle through them when needed.

Some examples of toolbox items:

• Visual schedules
• Timers or alarms
• Body doubling
• Habit trackers
• Theme days (e.g., “Admin Mondays”)
• Paper planners or digital calendars
• Morning check-ins or weekly reviews
• External accountability (friends, coaches, apps)

The key is to treat these tools like spices in your kitchen; you don’t need to use all of them every day. But it’s great to have options when you’re cooking up a new plan.

You know those moments when your energy crashes and everything feels like too much? That’s not the time to brainstorm a fresh system from scratch, it’s the time to lean on what’s already helped you before.

But here’s the thing: when you’re in a slump, it’s almost impossible to remember what worked. That’s why keeping a master list of past strategies can be a total game-changer.

This list becomes your personal troubleshooting guide. A menu of strategies you’ve used in the past, even if they only worked for a short time. If it helped once, it might help again.

Include:

• Routines you’ve liked
• Tools that supported you (timers, apps, sticky notes)
• Environments that felt motivating
• Self-talk phrases that gave you a boost
• Systems that felt “just right” for a while
• Even little hacks, like “work at the library” or “light a candle before writing”

You can keep your list in a notes app, a dedicated notebook, a digital doc, or even a sticky note on your desktop. The point is: make it easy to access when you’re in that “I can’t do anything” headspace.

You might label it something inviting, like:

• “Things That Help Me”
• “Jumpstart Ideas”
• “What’s Worked Before”
• “ADHD Toolkit – Greatest Hits”

Review and add to it regularly, especially after one of those “rework strategy” sessions. Over time, this becomes a self-made user manual for your brain, built with kindness, insight, and real-life experience.

Structure helps, but rigidity doesn’t. Your systems need to move with you.

Instead of aiming for a perfect plan, aim for a responsive one. One that notices when things aren’t clicking, gives you permission to shift, and keeps your well-being at the center.

Your goal isn’t to never fall off the wagon. Your goal is to keep getting back on, over and over, with a little more wisdom each time.

You don’t need to get it right every time.

You just need to keep showing up.

Falling off the wagon doesn’t mean you failed; it means you’re human. And if you’re someone with ADHD or executive functioning challenges, it means your brain is doing what it does. Losing steam, shifting gears, seeking novelty, needing more support. All normal. All valid.

What makes the difference isn’t whether or not you stay “on track” 100% of the time. It’s whether or not you keep reconnecting with what matters to you.

So go ahead, get back on. Or try a new wagon. Or build your own.

Just don’t let shame stop you. You’ve got data, a toolbox, and a brain that’s worth working with, not against.

You’re not starting over, you’re starting again, with more insight than you had before. And that counts. Every single time.