You may recall my use of the word “dithering”; that paralyzing sense of being overwhelmed when you need to decide what to do at this moment.  One of the primary causes of dithering is the common ADHD experience of too much noise or chaos in one’s head.  This is when there are many ideas and thoughts going in many directions at once, and each feels equally important.  This can make you feel like your head is about to explode!    

Medications can help, but you may not want or be able to take medications, or the meds you take may not be enough to quiet your mind.  Here’s a little trick that many have found to be useful for managing the chaos in the head.    

First, take a few slow, deep focused breaths (i.e., take a mini). Then begin quietly talking to yourself.  Speaking aloud helps to focus the mind on one thought or idea.  Be willing to speak aloud because trying to do self-talk in your head doesn’t work very well.  This is because the ADHD brain often interrupts one thought with another.   Use self-talk to quiet your mind and to keep you on a task.  For example, “I’m going into the bedroom to get my cell phone and then I’m leaving for work.  I can check my e-mail at work.  I don’t have time to do it now.” 

Work towards using self-talk regularly.  It can be enormously helpful in keeping you focused and on task.

For those times when your mind won’t settle down using focused breathing and self-talk alone, practice with pen in hand.  Jot down a word or phrase to capture the thoughts you need to follow.  Not every thought that occurs to you is equally important, even though they may feel like it in the moment.  By capturing bits of thoughts on paper it becomes easier to decide what is really important. 

And don’t forget to keep breathing!!!