It’s fall. Time for change, which means…time to get thrown off one routine and tangled up into another. Over the summer, it might have felt like you finally found a groove and settled into some of the goals missed in other parts of the year. But having both Attention Deficit Hyperactivity Disorder (ADHD) and changes in your routine––such as going back to school or your own kids getting in line for the school bus again, starting new jobs or implementing new policies at work––can make current goals fly out the window and have you scrambling to catch up.
Unfortunately, ADHD people are easily thrown off routines and have a hard time getting back on track. Even the smallest shifts can derail ADHDers from larger goals and leave them feeling, well, stuck in the ADHD mud. You might have heard of the ADHD shutdown? You know, when you feel too frozen to take action? This can be due to many factors having to do with executive functioning (the part of the brain impacted by ADHD). However, there are simple solutions that (if practiced) can help you get unstuck and regain momentum over your goals.
1. Allow yourself to start small.
Look, ADHD brains are ambitious. You tend to see the big bright shiny rewards…but feel frozen on how to get there. This is because ADHD brains struggle with sorting out information, prioritizing, and breaking steps down into smaller steps. Going all the way to the reward or end goal in your mind can feel daunting. However, until we develop teleportation, mountains will be climbed one step at a time. Steps = small, tiny bite-sized, manageable parts. Here are some examples of breaking down tasks toward goals:
- Write out the steps by hand on a piece of paper.
- Research the topic first before getting started on a big project.
- Ask others who have met your goal the steps toward their goal achievement.
- Talk out a plan with others (many adults with ADHD are verbal processors).
2. Externalize the motivation.
Sometimes motivation stalls internally, and you need a little push to get started. There’s no shame in getting a little external support to get re-started. For some folks, this might mean an accountability point person or joining a group, class, etc. A change of scene might also help. For example, doing work in a coffee shop (rather than in your basement near the video games) can be motivating for some. The point is: leaving isolation can help re-energize momentum.
3. Celebrate little wins.
Look, we all know the whole “negative self-talk” shtick that most therapists discuss. And they’re right: it never helps. However, what you might not know is that when you have ADHD, negative self-talk has an even bigger effect than just self-esteem. Struggling to not give yourself credit for small success actually deprives the brain of dopamine, while intentionally celebrating wins increases dopamine. Since ADHD brains struggle with dopamine absorption, the act of recognizing small successes goes a long way–creating dopamine that in turn creates motivation and ultimately helps with achieving goals.
4. Remind yourself you won’t be stuck forever.
ADHD might result in a loss of momentum, but usually taking small first steps can get you back on track. Managing ADHD means proactively managing cycles of high vs. low productivity. ADHD and change that occurs in the fall is prime time to make a plan to rebuild momentum toward your goals that may have lost steam.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to feel stuck forever. ADHD-focused therapy can help improve your ability to move forward. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone consultation.
- Meet with one of our caring therapists.
- Stop feeling stuck. Start taking steps in the right direction.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, or depression counseling for ADHD. You can also view our blog for more resources and helpful info.
