Strategies to Overcome Avoidance and Focus Effectively
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Understanding ADHD's Impact
Living with ADHD can be challenging, but it does not define me; rather, it shapes my experiences. In previous writings, I've shared various strategies I've implemented to manage my ADHD without relying on medication. These techniques have helped me navigate life more effectively, allowing me to function like an adult.
One of the most difficult aspects of managing ADHD is the tendency to become hyper-focused on tasks that distract from our actual goals or responsibilities. For instance, when faced with a significant project, I might find myself organizing my closet instead. Once that's done, I may turn my attention to composting. Even when I need to work on a client's project, my mind often drifts to writing another chapter of my book. ADHD has a unique way of pulling my focus away from what truly needs my attention.
I have discovered several methods to cope with this challenge, which I would like to share.
Self-Awareness and Strategies
I do not take medication for my ADHD, as I have never felt comfortable with how it affects me. While it did make me more productive, it also altered my sense of self. Instead of relying on medication, I prefer to cultivate self-awareness and develop sustainable strategies that allow me to thrive as I am.
One effective mental exercise I use is to create two versions of myself in my mind: "Past Josh" and "Future Josh." This technique helps me consider how my current actions can positively influence "Future Josh's" life. Understanding that procrastination often leads to future stress, I remind myself that if I avoid tasks now, they will still await me later—often with less time to complete them. By facing tasks head-on, I can alleviate the pressure that would otherwise accumulate.
From my experience as a long-time line cook and restaurant manager, I've learned that unexpected challenges will arise, and the only time guaranteed to us is the present moment.
Strategic Procrastination
Another method I employ is what I call strategic procrastination. This doesn't mean I am avoiding tasks; rather, I allow ideas to develop in my mind. I immerse myself in related reading and listening, letting the project simmer in the background. This way, clarity often emerges unexpectedly, leading to productive bursts of creativity.
When anxiety about deadlines builds up, I might delay starting a project, but I often find that I can complete it in a matter of hours. Much like an iceberg, the visible work is just the tip—most of the time is consumed by the anxiety and procrastination surrounding it.
In the video "How Do I Stop Using Avoidance as a Coping Skill for my Anxiety?" the speaker discusses the struggle of using avoidance as a means of coping with anxiety and offers practical solutions to overcome it.
Recognizing Your Strengths
If you have ADHD, you may feel flawed or incapable, but it's important to realize that you possess unique strengths. Embrace your differences, much like Cyclops from X-Men; if harnessed correctly, your ADHD can become a powerful asset.
Inspiration for Storytelling
Do you aspire to become a better storyteller? Join me on The Hero’s Journey, where we will explore both the art and science of storytelling together.
The video "Anxiety & Avoidance: Why Coping by Avoiding Doesn't Work [Diary from a Therapist]" delves into the reasons behind avoidance as a coping mechanism and discusses more effective strategies for managing anxiety.