Mind Clearing Strategies for ADHD: The Essential Guide
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Chapter 1: Understanding ADHD Thoughts
Are thoughts spiraling in your head? Here’s how to liberate yourself.
Photo by Ron Lach from Pexels
One of the most challenging aspects of ADHD is the relentless flow of thoughts. Ironically, while I was driving to my routine psychiatry appointment, I found myself contemplating an idea that I was eager to share in a Medium article. Typically, I would jot down these thoughts, but taking notes while driving isn't the safest practice.
For those of us with ADHD, random thoughts can intrude throughout the day. Most are fleeting and don't require further reflection, but some linger, like a captivating idea that I felt compelled to explore further. This particular thought stayed with me during my drive, creating a sense of excitement.
In contrast, there are also thoughts rooted in anxiety. These are the ones that haunt us, often related to challenges we either face or fear confronting.
Recognizing the difference between these types of thoughts is crucial. Whether they are uplifting or distressing, writing them down can help create mental space for other tasks.
Section 1.1: The Benefits of Writing Down Positive Thoughts
You might wonder why you should write down positive thoughts. At first glance, it seems counterintuitive—why not just enjoy these uplifting thoughts? However, allowing them to occupy your mind can hinder your ability to focus on other essential tasks.
Consider the scenario of preparing for a much-anticipated vacation. As you approach the last day of work, your mind may not be fully engaged, making it difficult to finish your responsibilities efficiently.
To counteract this, take five minutes to jot down everything related to your positive thoughts. This practice not only externalizes your ideas but also helps you process them. By doing so, you preserve the essence of the thought while freeing your mind to concentrate on immediate priorities.
Subsection 1.1.1: A Quick Exercise
Section 1.2: Addressing Negative Thoughts
Negative thoughts can exacerbate anxiety and stress, often ballooning into larger issues. According to Anna Borges on self.com, writing down these thoughts provides several key advantages:
- Identifies recurring patterns in negative thinking.
- Assists in discovering ways to improve your mood.
- Offers a therapeutic outlet.
Imagine feeling anxious about a project, only to receive a surprise meeting invite from your boss. Your mind may leap to catastrophic conclusions. In such moments, it’s essential to grab a pen and paper.
By writing down your feelings, including irrational fears, you can better understand and confront the situation. The concern of "Am I getting fired?" can shift to, "Do they just want a project update?"
Writing allows you to dissect your anxieties and gain clarity, transforming overwhelming emotions into manageable thoughts.
Chapter 2: Practical Takeaways
Before my ADHD diagnosis, both exciting and anxiety-inducing thoughts often consumed my mental space. This practice of writing down both types of thoughts has significantly improved my ability to refocus.
Whether the thoughts are positive or negative, externalizing them can provide relief and clarity. Grab a pen and paper to bring your mental clutter into the physical realm.
If you find yourself fixating on certain thoughts, I encourage you to try this exercise. I hope it brings you the relief you seek.
The first video, "Adult ADHD and Planning - Start with the End In Mind," discusses strategies for effective planning and goal-setting for adults with ADHD.
The second video, "ADHD: Clear Your Clouded Mind With This Mind Hack," presents techniques to improve focus and mental clarity, tailored for those with ADHD.