I’m going to walk you through my mental process of creative problem solving. Of course all the mental dialogue took place in seconds, but I’ll slow down the pace a bit to keep it comprehensible. 😉 Here we go…
Problem (aka circumstance): Last night I really wanted to start in on my latest recording project *but* I knew that I should get back into doing my evening routine, since my routines had been neglected for the past several days. All week I had the driving thought, “How much can I get done with this little piece of time?” “Ooh, here’s a dull moment, let me escape into this, my latest obsession…” (Classic ADHD thing)
Realization: I stopped a moment and recognized that everything I wanted to do was part of a rather endless project. (How many times have I told myself? “Don’t start projects at bedtime!”)
Resolution: Endless projects cannot be allowed to fill all available time.
Initial Solution: So, I turned my internal dial to “slightly more responsible”, and instead asked myself, “What is it I’m supposed to be doing right now?”
Setback: That’s a complicated question, actually. I often get stuck in a hamster wheel of what am I supposed to do now? What am I supposed to do now? (Classic anxiety response to an ADHD thing)
Better approach: I found it to be more helpful to ask myself, “What’s coming up next?”
I used to think people only said, “What’s next?” when they had accomplished everything they needed to and were ready to move on, but I’ve observed that “what’s next?” is a question that organized people regularly ask themselves, even when they’re NOT finished yet and NOT quite ready to wrap things up or move on. Hmm, curious…
Good advice: They check in frequently just so they can be ready for what’s coming.
Solution: I can do that. Since the thing that was coming up next for me was bedtime (a couple hours hence) I thought, “What do I need to do before I can start getting ready for bed?” I went through a mental checklist;
- Drink lots of water
- Set out medications and breakfast dishes for tomorrow
- Be sure there are clean dishes for breakfast
- Be sure there is no wet laundry waiting for me
- Lock exterior doors
- Check THE TO-DO LIST…
Setback: UGHHH… My natural instinct is to feel overwhelmed at facing whatever is coming up next, even small things such as calling the doctor, emailing a teacher, setting up that darn voicemail (again!?) Sometimes I feel totally lost, unsure what’s expected of me, but other times, like tonight, I know what I need to do next and I inwardly groan, because I know I’m behind, so I don’t even want to think about it.
**Dangerous thought! Quarantine it when found!**
Better approach: Thinking about a problem is the first step to solving it – don’t avoid that first step! What is it exactly our brains are protecting us from by steering is away from thinking about what’s uncomfortable? Be willing to ask yourself hard questions even when you’re NOT feeling “ready”. Seriously, just thinking about something can initiate the stress of being in the middle of the situation, and our brains seem to think everything will be catastrophic. (Classic anxiety thing)
**Getting into a habit of ignoring problems exacerbates the problem.**
Solution: With that thought in mind, I knew it was crucial for me to really face my upcoming responsibilities tonight, not just go on in blissful ignorance until I’m slapped upside the head by the panic monster after they become due.
Action: I sat down and began planning the next day, and eventually planned for the whole upcoming week (for the first time in a while!) I hadn’t felt very much like “adulting” when I started, but I accepted some temporary discomfort, and motivation showed up as I got into the groove. I reminded myself not to be afraid to merely think about something. I coached myself as I might coach a client:
- Some of these to-do’s are more urgent than others, focus there.
- Some things are already past due (oh THAT’S what I had been avoiding) but that does not mean I am a failure. No shame in imperfection.
- Some things do seem daunting, but that doesn’t mean I’m required to feel overwhelmed. I have a choice.
- Affirmation: I’m experienced enough – with breaking tasks down into smaller, bite-sized pieces – that I can really have faith in the process.
Result: When I was done planning I felt so much better! I knew that I had made a map that I could follow, and all was not lost.
Bonus: It’s a more wholesome pleasure to spend a few minutes outlining a blog post now with my responsibilities behind me, rather than having them looming large ahead of me.
Moral of the story: This is one of the most critical things for people with ADHD (or for anyone, really) to learn: When we are facing a potential conflict, like needing to decide what’s for dinner, or have a delicate conversation, or plan an event, our brain is wired to protect us from whatever it is that we fear, whether it is worth fearing or not. Have you ever noticed that?
Avoidance is so stressful! Living in the moment is not what “being present” really means. Ease and instant gratification are only fleeting illusions. Living without regard to the future is a recipe for stress, disappointment, anxiety, and continued avoidance.
Better approach: We all can learn to recognize that not every fear crossing our mind is valid. When we live mindfully, we can notice those feelings that pop up, and we can scrutinize them. I would encourage you to get into the habit of cross-examining yourself when you feel like escaping.
Embrace those fears, look at your calendar for tomorrow, see what is coming up next week and beyond, and make a habit of actually doing it! (That’s a subject for another post!)
Tell me, what is it that you are avoiding right now? Is it something that’s coming up, or something that’s been building up?