ADHD

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how to create the circumstances to think and make decisions (feddit.nl)

submitted 1 month ago by [email protected] to c/adhd

11 comments fedilink hide all child comments

Hello, ADD-"enjoyer" here.

I think I am not alone when, typically, I am constantly overwhelmed. Too many thoughts and impulses. So I don't make a lot of decisions; I usually respond to other people's decisions or I let me guide by suggestions from the people around me.

Now I am in the situation that some things are changing at my work. I have actual influence this time, I could say "next year I want to work on X" and X might actually be my new job.

I have some ideas where to start thinking (start writing down random thoughts and see if I can make a list), but as I am always overwhelmed I am having trouble to "find the right mood". I always get distracted by other thoughts and I always end up doing things entirely unrelated (currently I am baking bread, collecting documents for my insurance, and I am almost ready to pick a new e-mail provider)

Does this feel familiar to anyone? Probably ;-)

I feel like I need the right circumstances. Should I start with some mindfulness-excercises? Walk for a bit? Find an empty room with no distractions? Find some good background music?

How do you deal with this? What works for you?

Thanks for your input :-)

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[–] [email protected] 12 points 1 month ago (2 children)

The Pomodoro method works for me. Set a timer for 25 minutes. Decide the task (or task list) you're going to do. Make it as specific as possible, for example "write 10 ideas of things to do at work next year and rate them by how desirable and achievable they are". Then start the timer and do the task. When the timer goes off, you have to take a 5 minute break. Whether you've been productove or distracted, doesn't matter. You HAVE to take a break. Drink something, go to the toilet, reply to a message whatever. Timer goes off after 5 minutes of break time. You've got a fresh start to try again.

For me, the first pomodoro is often wasted, sometimes even the first 2, but the forced break (I only have 25 minutes to a "deadline") and mental reset afterwards help to create that setting to be productive.

[–] [email protected] 4 points 1 month ago

Great idea!

I'd consider breaking it down a little more - first go just make the list of ideas. Then a second time for prioritizing or developing pros/cons.

[–] [email protected] 2 points 1 month ago (1 children)

thank you! This sounds very useful, I will try it. And the actual real-life experience of wasting the first 2 tries is very helpful :)

[–] [email protected] 4 points 1 month ago

At its core, my problem is that I tend to get angry and frustrated with myself, instead of being kind to myself. Self-kindness is easier said than done.

Pomodoro is just a structure that helps me to be kind to myself. Feel free to adapt it to your own needs, as long as it helps you to be kind to yourself and "reset" from distractions.