ADHD and the Art of Change
Taming the Transition Monster
For many with ADHD, transitions – big or small – can be like staring down a monster. Whether it's a new job, a new school term, or simply switching from a fun weekend activity to a Monday morning meeting, the anticipation can trigger a wave of fear and anxiety. This is because our brains, wired differently for focus and motivation, struggle with the shift in routine and context.
But fear not, fellow ADHD warriors… There are ways to navigate these transitions with greater ease. Here are some battle tactics to tame the transition monster and emerge victorious:
Embrace movement: Our brains crave novelty and movement. Take a brisk walk before a big meeting, do some jumping jacks between tasks, or schedule short activity breaks throughout the day. Physical activity helps refocus the mind and recharges our internal battery. According to Dr. John Ratey, when we don’t move it’s the same as giving our brain a depressant!
Feel the feels: Transitions can trigger a rollercoaster of emotions. Don't bottle them up! Acknowledge how you're feeling – anxious, excited, overwhelmed – and give yourself permission to experience those emotions without judgment. Once your logical brain has reengaged then you can problem solve, make rational decisions and move forward.
The power of preparation: Before a major transition, take time to recharge your batteries. Whatever that looks and sounds like for you. It could be sleep, a nap, putting a plan in place, setting out your clothes etc. Do what works best of you in that moment. As yourself ‘How can I set myself up for success?’ This pre-transition ritual paves the way for a smoother adjustment.
Decompression is key: As important as preparing for a transition is, allowing yourself to decompress afterwards is equally so. Schedule some downtime after a big change to process the experience and unwind. Take a relaxing bath, read a book, or spend time with loved ones. Find someone who has the time and patience to allow you to verbally process your experience.
Celebrate the small wins: Martin Seligman's theory of learned optimism reminds us of the power of recognising progress. Don't wait for the big milestones – celebrate every small win during a transition. Feeling pleased with that presentation at your new job? Finished unpacking a box at your new home? Managed to make dinner? These wins, no matter how small, are stepping stones to success.
Baby steps: Major transitions can feel daunting. Instead of trying to tackle everything at once, break it down into manageable steps. Start with the most essential tasks and celebrate completing each step. Remember, even the smallest forward movement is progress.
By incorporating these strategies, you can transform transitions from overwhelming obstacles into opportunities for growth. So, the next time you face a change, remember you can do hard things, your ADHD brain may need support and that is okay!