Working with the ADHD Brain

Having ADHD can lead to struggles with the completion of everyday tasks and sticking to goals. However, some tips and tricks can be implemented that complement the ADHD brain. A therapist can work with clients to find out what works, helping the client understand themselves and their brain better, to make the struggle less intense.

Task Initiation

Individuals with ADHD often know what needs to be done and want to do it. However, it can be especially difficult to get started, and they may feel stuck. These individuals are not unwilling to do what needs to be done; rather, they may be finding difficulty in executive functioning. Executive functioning includes skills related to organizing, planning, remembering and understanding multiple steps at once.

To help with this, individuals can try strategies such as:
- Breaking tasks down into smaller, more manageable steps.
- Making a promise to self to work for 5, 10, 15 minutes, and set a timer.
- Starting with the easiest or most exciting tasks first to gain momentum.
- Using body doubling: doing a task alongside others, whether in person or online.
- Preparing the environment with drinks, music or audio of choice and supplies.

Procrastination

ADHD brains are driven by novelty, interest and challenge more than the fact that a task may be important. This can lead to procrastination for tasks that are boring and repetitive. Also, it may be helpful to view tasks as getting “done” versus “perfect,” as the desire to do something may be hindered by the idea that it must be done a particular way to be better.

Ways to help with procrastination include:
- Creating artificial urgency with personal deadlines and timers.
- Rewarding oneself frequently and immediately after finishing at ask (reward specific to what works for the person).
- Pairing boring tasks with stimulation that can include listening to music, podcasts, comedy, moving the body in interesting ways and eating snacks.
- Using visual progress trackers and checklists to acknowledge change.
- Getting started even when the motivation is not present; action is often required before natural motivational feelings come.

Keeping it Stimulating

Everyday tasks can feel mentally exhausting because they provide very little stimulation or dopamine. Gamifying tasks can help the brain stay engaged to increase novelty and reward.

Ways to practice this could include: - Turning chores into a race against the clock, competing against yourself to beat previous times.
- Creating challenge levels or rewards for consistency.
- Turn boring tasks into missions or quests, using new approaches and methods.

Time Blindness

At times, the passage of time may not be sensed correctly, and tasks may take much longer than expected. Due to this, important things may be forgotten despite good intentions.

Ways to combat this include:
- Using multiple alarms and reminders.
- Keeping calendars visual and easy to access.
- Externalize memory by using lists, sticky notes and apps.
- Prepare for the next day’s task the night before by writing it down or setting up the environment for its completion.

Self Esteem

Going through life with ADHD can affect self-esteem when individuals internalize harmful messages such as “I am lazy,” “I’m not trying hard enough,” or “Something is wrong with me.” Feelings of inadequacy can develop if there are repeated issues related to organization and motivation, or when comparing oneself to others who appear to do things more easily. It is important to remember that ADHD is a neurodevelopmental difference and not a flaw, and to notice when negative self-talk is happening in order to turn it around. One should celebrate effort and progress, and not just the outcomes, while also focusing on strengths. ADHD individuals are often creative, innovative, passionate, spontaneous, resilient and humorous. A therapist can help a client practice self-compassion and understand how to work through the challenges they are facing to achieve their goals.