top of page

How to Use Habitica for ADHD: A Step-by-Step Guide to Gamified Productivity

Writer's picture: Bradley Smith IIBradley Smith II

Habitica Logo

ADHD and the Challenge of Consistency

ADHD makes it tough to stay consistent with everyday tasks or big projects, especially when there’s no immediate payoff. That’s where Habitica can help. This gamified task management app lets you reward yourself for progress and build accountability in a way that actually feels motivating—and maybe even fun.


This guide focuses on how to make Habitica work with ADHD in mind, but feel free to adapt it to fit your own needs. You’ll find tips for setting up tasks, using in-game rewards, and leveraging group accountability through Habitica’s party system.


Bonus: Even if you decide Habitica isn’t for you, many of the strategies here can apply to other productivity tools—or just life in general!


 

How Habitica Works:

Turning Tasks Into a Game- Habitica is a task management app with a twist: it’s also a role-playing game (RPG)! Here’s a quick breakdown of its main features:

  • Track Your Tasks: Use Habitica to organize your priorities, from daily habits to one-time projects.

  • Earn Rewards: Completing tasks gives you experience points (XP) to level up your character and gold to buy in-game items.

  • Stay Motivated: The gamified rewards make mundane tasks more fun, giving you a sense of accomplishment.

  • Join a Party: Work together with other Habitica users to complete quests, fight bosses, and cheer each other on. This adds accountability and community support—perfect for ADHD brains, which often respond better to helping others than just themselves.


Why Gamification Helps ADHD Brains

One of the biggest challenges for people with ADHD is that our brains don’t internally feel the benefits of doing tasks that don’t have an immediate payoff. That’s where Habitica’s visual rewards—like experience points, gold, and leveling up—come in.

Seeing progress and earning rewards, even digital ones, helps bridge the gap between effort and satisfaction. It’s not about being silly or childish; it’s about using tools that work for your brain to build and maintain the life you want.

Analogy: Think of it like wearing glasses. People don't usually feel silly for using glasses to see better—they’re just a tool to help you function.

 

Getting Started with Habitica for ADHD


  1. Sign Up: Go to Habitica.com and create an account. You can also download the app on your phone for easy access.

  2. Choose Task Types: When you first log in, Habitica gives you example tasks. Add a few that fit your goals but don’t overload yourself—less is more at the start!

  3. Customize Your Character: Personalize your avatar with basic options for appearance and gear. You can unlock more as you level up!

  4. Free to Use: Habitica is entirely free, but optional subscriptions unlock extra cosmetic options, like unique outfits and backgrounds. These don’t impact gameplay.


Tip: Start by setting up your account on a computer. The larger screen makes it easier to navigate and add tasks. Once everything’s set, use the mobile app for quick check-ins.

The Basics

MindSmith Character

 

Health (Red Bar)

  • What It Tracks: Your character’s well-being.

  • How It Decreases:

    • Missing Dailies

    • Clicking on negative Habits

    • Taking damage from Bosses during quests

  • What Happens at Zero: Your character gets “knocked out,” losing Experience Points (XP) and gold.

  • How to Heal:

    • Leveling up

    • Buying health potions in the store

    • Asking a healer in your party to cast a healing spell

Experience Points (Yellow Bar)

  • What It Tracks: Your progress toward leveling up.

  • How It Increases:

    • Completing tasks (Habits, Dailies, or To-Dos)

    • Getting Perfect Day bonuses for completing all Dailies

  • Why It’s Important:

    • Leveling up restores health

    • Unlocks new abilities and items as you progress

Mana (Blue Bar)

  • What It Tracks: Your magical energy, used for skills.

  • When It Becomes Useful: At level 11, when you unlock skills tied to your chosen class.

  • Examples of Skills:

    • Healers restoring health

    • Warriors dealing extra damage to Bosses

    • Rogues earning extra gold

Customizing Your Character

  • Equipment: Change your character’s outfits, weapons, and armor in the Equipment tab under Inventory.

  • Appearance: Adjust your skin, hair, and other basics in the Avatar Customization section:

    • On the app: Go to Inventory > Avatar Customization.

    • On the web: Click your username in the top-right corner and select User > Avatar Customization.


Setting Up Habitica Tasks


On the main Tasks tab, there are three types of tasks that each work a bit differently.  This is the core of Habitica so I detailed some tips and examples on setting each up.


Habits

Habit Example

Habits are tasks or behaviors that can happen regularly but not at specific times. They include things you want to reinforce (positive habits) or discourage (negative habits).

  • Positive (+): Reward yourself for completing helpful habits.

  • Negative (-): Clicking this damages your character, so it’s great for habits you’re trying to minimize.

    • Tip: You can disable the negative option for habits if you don’t want to use it.

Sometimes just listing something you’re working on minimizing in your life can be helpful.

Tips for Setting Up Habits

  • Add Options: Include variety in your habit descriptions to avoid decision fatigue. For example, for "10 minutes of exercise," you could list options like walking, jumping jacks, or practicing a sport. This way, you don’t have to figure out what to do on the spot.

  • Switch to a Daily When Needed: A new habit might start as a flexible task here and then later move to Dailies if it becomes a consistent part of your routine.

Example Habits for ADHD

  • 10 Minutes of Cleaning or Exercise: A short time limit makes tasks feel less daunting and gives you a clear stopping point.

  • Avoid "Doom Scrolling": Break the cycle of mindless apps that drain your time and attention (e.g., YouTube, TikTok, social media). Anytime you intentionally pull away, reward yourself. (Highly recommended!)

  • Meaningful Leisure Activities: Reward yourself for hobbies or activities you enjoy but may avoid starting—like reading, arts and crafts, or watching a movie.

  • Miscellaneous Habit: Give yourself credit for small, productive things that don’t fit other categories. Set to Trivial difficulty. (Example: Sending an email or tackling an annoying task.)

 

Dailies

Habitica Dailies Example
I should get to this one

These are not just things you do every day!   It is for anything that you want to happen regularly.   You can set up weekly or monthly tasks or even a few set days a week.  I have some tasks set to every couple of days to make sure there is some variety in my week and to keep things fresh and not boring.  I suggest looking at the "Due" view so you do not have to see dailies that are not relevant for today


Streaks:  On the bottom right of the box for a Daily are little arrows and a number.   This is how many times in a row you've completed it.  You get extra gold for keeping up a streak!  

Habitica Streaks

Example Dailies:  

  • Checking Habitica - When getting started with a tool the most important thing is to get used to using it in the first place.  Make sure to create a daily task for checking Habitica.  That way, whenever you open it for the first time each day you have something to check off.  

  • Morning and Night Routines -  These are usually very helpful as a reminder of how you want to start and end your days.  I strongly suggest listing out the individual steps to help remember them and to keep track of what you have left.  

    Habitica ADHD Morning Routine
  • Chores -  You can set up chores for specific days by editing the task and changing the days of the week or month.  


Edit Daily
Repeat On
  • Mindfulness/Gratitude/Breathing/Prayer practices -  It can be very helpful to have a daily practice of something that helps with slowing down a busy mind.  Habitica can help with reminding you to actually do it!

  • Weekly Planning - A set time to review deadlines and set goals.


 

To Do's

To Do Example
  • To-Do items can have a Due Date set for them. On the Mobile version, you can set up phone alarms for reminders. 

  • There is no penalty in the game for missing the deadline, but lingering tasks will start to turn red. Completing something that has been on your list for a long time actually gives you increased rewards for doing a hard thing. 

  • If you get something done that wasn't on your list.... add the item and then check it off!   It should still count!

  • For large tasks or projects make sure to check off something when you work on it and make progress.  Only getting credit for completing a long-term task demotivates us from doing the small steps it takes to make progress.   For example, the task could be called - Outline Bullet Points for Essay.  When checked off simply make another task to keep it on your radar.

  • Getting things out of our heads and stored somewhere more reliable is a key ADHD Strategy.  Build up a habit of noting down anything you need /want to do later and putting it on your To-Do list.  Even small things like texting someone back are good to jot down so it doesn't fall through the cracks.  


 

Difficulty

Difficulty Settings

All tasks on Habitica can be given a difficulty rating.  This determines how much gold and XP points they are worth.  For Dailies, harder difficulty increases how much damage you take when you don't complete the item!  Important:  How difficult a task should be is completely up to you.  For example, a task that takes very little time but that you are having trouble remembering or doing could be rated as hard, while something that takes some time but isn't that challenging could be easy.   I also recommend adjusting the difficulty over time to reflect how much of a challenge it is for you now.  

 

Rewards

Rewards
You deserve it!

This section shows some items in the game you can spend your hard-won gold on. You can pin items from the Shops page to make them easily accessible. You can also create real-life rewards and assign them a gold cost—things like a new purchase, a nice meal, or even some downtime of your choosing.

This system makes those activities guilt-free because you can see that you worked hard and earned them. You decide how much gold these rewards are worth. As you get used to Habitica, keep an eye on how much gold you earn in a week to help determine appropriate costs.


Fun Stuff

Unlock fun extras to keep Habitica engaging!

Habitica Pets Image
Unlock friends to go with your character!
  • Equipment: Customize your character with outfits, weapons, and armor. These aren’t just for show—many items improve your stats, making you more effective in the game. For example, you might deal more damage to bosses, take less damage yourself, or earn more gold and XP for each completed task. Seasonal and quest-specific items add even more variety!

  • Pets: To create a pet, combine an Egg and a Hatching Potion. The potion determines the pet’s type or color.

    • To hatch a pet, go to the Item section in the menu and apply the potion to an egg.

    • Habitica offers a huge variety of pets to collect! If you get bored, try switching up which pet accompanies your character every few days—use the Stable tab to make changes.

    • Feeding Pets: Feed your pets food items from the Stable to grow them into mounts. Tip: Pay attention to food colors to match pets’ preferences!

  • Mounts: Once a pet is fully fed, it transforms into a mount that your character can ride.

  • Classes: At level 10, you can pick a class for your character. Each class offers unique abilities, strengths, and weaknesses. For more details and to decide which class suits you, check out this guide: Habitica Class System.

  • Perfect Day Buff: Complete all your Dailies to unlock a bonus reward the next day.

  • Backgrounds: Customize your character’s backdrop using gems. Gems are typically acquired through subscriptions, completing challenges, or gifts from other players.


ADHDventure Party!

Boss Example
A Terrifying Enemy!

Need a Party? Finding a supportive group can make all the difference. If you’re new to Habitica and need help finding a party to join, feel free to reach out! Email me at Bradley@MindSmithCoaching.com with your Habitica account name.


  • Quests  -  Work together as a team to unlock special prizes!  If a quest is starting, go to the Party page to accept the invitation to a quest.  You can also start a quest yourself if you have the item for it.  Quests are the best time to use your character’s skills to help the whole party! 

    • Fetch Quests: Some quests are to find items that are randomly rewarded when you complete a task.  

    • Fighting Bosses - During the “battle” every task you complete contributes damage to defeating the boss.  Be warned! Every incomplete daily allows the boss to fight back and damage everyone in the quest!  

  • Challenges – These can be joined to add premade tasks to your list.  Most of them will give a reward if completed.  You can find many public challenges in the Discover Challenges tab. 

  • Party Chat and Teamwork Party chat is a great space to share wins, funny moments, or even struggles with like-minded people. It’s a supportive way to stay motivated while helping others do the same.



General Tips and Insights

Ways to keep Habitica engaging

MindSmith Owl Pet

Give Yourself a Break!

One thing that often disrupts people from staying consistent with tools like Habitica is guilt after an off day. Taking the shame out of it is essential. Even people without ADHD have bad days, and expecting perfection is unfair—especially for ADHD brains, which face additional challenges with consistency.

Here’s how to take a kinder, more sustainable approach:

  • Plan for Free Days: If you’re tracking streaks, build in occasional "free days." For example, set a clear number of “skips” each month or assign a gold reward for a guilt-free off day.

  • Rebound Quickly: The key to sustained effort is learning what helps you bounce back after setbacks. Trying to be perfect does more harm than good in the long run. Focus on avoiding a second bad day, not the first one.

Celebrate Returns

It’s a bigger achievement to return to your habits after missing time than to stay perfect. Life happens, and when it does, celebrate coming back.

  • Reward Yourself: Create a To-Do item like "Got Back on Track" and check it off when you re-engage.

  • Break the Guilt Cycle: In the ADHD context, returning to a planning tool is a victory worth celebrating.

 

Keep It Simple

Habitica has limited organization options, so keeping tasks manageable is key:

  • Reduce Overwhelm: If your task list feels like “too much,” remove unnecessary items.

  • Use a Long-Term Tasks List: Create a To-Do item with a checklist for tasks you don’t need to do right now but don’t want to forget. Promote them to full tasks when they’re ready to work on.

When Struggling

If a task feels overwhelming, adjust your approach:

  • Break It Down: Smaller steps make tasks easier to start and finish.

  • Change the Plan: If something isn’t working, tweak your strategy—it’s the plan that failed, not you.

 

Practical Tips for ADHD Success

  1. Add the Steps: Include detailed instructions in task descriptions. When it’s time to start, this removes the friction of figuring out what’s next.

  2. Build Incentives: Make rewards meaningful. Whether it’s collecting in-game items or earning real-world treats, having fruits for your labor keeps you engaged.

  3. Reward Starting: Give yourself partial credit for initiating tasks, even if you don’t finish. Checklists and smaller rewards can reinforce effort.


Don’t Panic About Taking Damage

Habitica ADHD Squirrel
  • Healing Options: You can heal by leveling up, buying a health potion, or asking a healer in your party to cast a spell.

  • Zero HP Isn’t the End: Dropping to zero costs XP and gold, but it’s recoverable. Don’t stress!

 

Planning Is a Task

Prioritizing, planning, and breaking tasks down is valuable but effort-intensive. Make sure to:

  • Give Yourself Credit: Add planning as a task in Habitica to reinforce the effort it takes. Examples:

    • Weekly Prioritizing

    • Reorganizing Habitica

    • Planning work or school projects


If Habitica Gets Stale

To keep Habitica fresh and engaging:

  • Re-Evaluate Monthly: Add a task to reassess your lists regularly. Adjust task difficulties, pause or delete less important items, and shake things up with new challenges.

  • Reflect on Priorities: ADHD needs change over time. It’s okay to drop tasks or try new approaches.

  • Get Support: If you’re stuck, a coach can help you rethink your system.


 

Setting Up Habitica: Notifications and Preferences

Notifications

Setting up notifications on the mobile app helps ensure you stay consistent with Habitica. Here's how:

  • Daily Reminders:

    • Set a time to remind you to check Habitica once a day.

    • Go to Settings > Daily Reminder to enable this feature.

  • Push Notifications:

    • Turn on party activity notifications to stay connected, or disable them if they feel overwhelming.

    • Manage this under Settings > Push Notifications.

Preferences

Habitica Settings

Customizing your Habitica setup can make it more ADHD-friendly.

  • Launch Screen: Set the first tab you see (Habits, Dailies, or To-Dos) to match your priorities. Find this under Settings > Launch Screen.

  • Day Start Adjustment: Adjust the start of your Habitica day to match your schedule—perfect for night owls. Find this under Settings > Day Start Adjustment.

  • Audio Theme: Customize or turn off the task completion sound in Settings > Audio Theme.



In Conclusion

Habitica is a powerful tool for ADHD, but like any system, it works best when you make it your own. Whether you’re using it for accountability, motivation, or just a little extra fun, I hope this guide gives you a solid starting point.

If you have questions, want help finding a Habitica party, or need support tailoring the app to your ADHD needs, feel free to reach out. I’d love to hear how Habitica works for you—or what challenges you’re facing as you get started!

28 views0 comments

Recent Posts

See All

Comments


bottom of page