5 Ways to Help Your Adult Loved One Build Habits That Actually Stick
Small, research-backed strategies for supporting an adult with an intellectual or developmental disability or autism — the same ones our coaches use every day inside InControl.
- Not about willpower — about structure, kindness, and tiny steps
- Includes a print-ready fridge checklist
- Written for families & caregivers, in plain language
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What's inside
Five small shifts. Real results.
Each strategy is one page. Read the whole thing in under 10 minutes.
1. Keep it predictable
Same time, same steps, same order. Predictable routines lower anxiety and free up energy for the task itself.
2. Make the choice small
2–4 real options — never open-ended. Structured choice builds real independence without the overwhelm.
3. Anchor it to routine
“After I ___, I will ___.” The habit you already have becomes the reminder — no app notification required.
4. Celebrate the specific thing
“You checked the label before you grabbed that drink.” Name what worked — that's the praise that shapes behavior.
5. Support before mistakes
Offer a small hint up front, then quietly step back. Frustration is the #1 reason people stop trying.
Print-ready fridge checklist
A one-page summary you can print and stick on the fridge. So the whole family stays on the same page.
“Habits beat motivation. Your loved one doesn't have to feel ready — the habit just has to be small enough to start.”
Draws on self-determination theory, explicit-instruction research, and evidence-based programs including HealthMatters (UIC) and Special Olympics Healthy Athletes.
What's next
You don't have to build this alone.
iThrive by InControl turns these five strategies into a daily coaching experience — for the adult you love, with progress visible for the whole family.
Free tier available. In-Home VIP available in the Minneapolis area.