Mastering Change with ADHD: Navigating the Challenges of Routine Disruptions
Navigating change isn't a one-size-fits-all journey. For neurodivergent* minds, it often involves unique considerations stemming from sensory sensitivities, executive functioning challenges, and managing unpredictability.
Change can be challenging for everyone, but it often presents unique obstacles for those who are neurodivergent. Individuals with ADHD (Attention Deficit Hyperactivity Disorder) might find it particularly difficult to adapt to new routines or environments due to the way their brains process information and manage impulses.
In this blog, we'll delve into why change, especially in routines, can be tough to crack. But fear not! We'll also explore practical strategies to not just cope but conquer these challenges too.
Why change can be tough
Neurodivergents often feel heightened anxiety and stress during times of change. This can be due to a mix of factors, like difficulties with executive functioning (think planning and organising tasks), sensory sensitivities (like being easily overwhelmed by noise or crowds), and an increased tendency towards impulsivity (acting without thinking it through).
Here's a breakdown:
Brain Wiring: Our brains like patterns and routines. They create a sense of predictability and comfort. When faced with change, the brain needs to adapt, which can be energy-consuming in itself but neurodivergent brains struggle to adapt. This is because differences in processing information and managing impulses, along with less efficient executive functions make handling change harder.
Executive Function Challenges: ADHD often comes with executive function difficulties, affecting tasks like planning, organising, and initiating. Changes disrupt established patterns, requiring more cognitive effort to adjust. Flexible thinking, or the ability to shift between tasks or thoughts, is often impaired, making transitions especially hard.
Sensory Sensitivity: Neurodivergent individuals experience heightened sensitivity to sensory inputs like noise, light, and touch. Changes in the environment can introduce new stimuli, potentially causing stress or discomfort. This sensory overload can make adapting to new situations more difficult.
Anxiety and Uncertainty: Change often brings uncertainty, triggering anxiety. People with ADHD might find it harder to cope with the unknown, leading to increased stress. The unpredictability of change can feel overwhelming and exacerbate anxiety symptoms.
Hyperfocus and Transitions: Individuals with ADHD can experience hyperfocus on certain tasks, where they become intensely absorbed in what they are doing. Introducing changes might disrupt this intense focus, making transitions challenging and causing frustration.
Understanding these factors can help in developing strategies to navigate changes more effectively. It's about finding your personalised coping mechanisms that work for you.
How we typically approach change
When facing significant changes in routine, such as holidays or time off, neurodivergent people often adopt one of two approaches:
Over-Organised:
This approach involves meticulous planning and organizing every detail. While it can provide a sense of control, it often lacks flexibility. The downside is that it can lead to burnout and stress if things don't go as planned.
Top Tip: Balance your planning with built-in flexibility. Allow some unstructured time in your schedule to accommodate unexpected changes. This way, you maintain organization without becoming overwhelmed by rigidity.
Winging It:
This approach involves a lack of planning, leading to a more spontaneous and flexible experience. However, the absence of structure can result in chaos and additional stress.
Top Tip: Incorporate a basic framework into your spontaneity. Set up a loose schedule with key activities or goals for the day. This provides some structure while allowing room for flexibility.
How to actually navigate change
Sadly, change can’t be avoided but we can put practices and tools in place to help us navigate it without it causing too much damage or disruption.
Prep and Plan: Anticipate changes in advance, creating a roadmap to ease the transition. Break down the process into manageable steps, offering a clear guide. You could do this by allowing yourself the time to map out the weeks ahead and what they look like, whether through a written or digital planner or even some A3 paper and getting creative - visually seeing your plans helps manage your time.
Routine Flexibility: While routines provide stability, build in flexibility to accommodate unexpected shifts. Establish consistent elements in areas you can control, like your morning or evening routine, or weekly planning. This allows for adaptation without causing undue stress.
Communication is Key: If changes involve others, effective communication is crucial. Clearly express your needs and concerns to foster understanding and support. Practice using "I" statements to communicate how changes impact you.
Break It Down: Large changes can be overwhelming. Break them into smaller, more digestible tasks, making them easier to process and handle. Use checklists to track your progress and tackle one task at a time.
Self-Care Priority: Amidst changes, prioritise self-care. Engage in activities that help you relax and recharge, such as taking a short walk, practising deep breathing exercises, or having a moment of mindfulness. These activities can serve as anchors during turbulent times.
Change can be an opportunity for growth
While navigating change can be tricky it can also bring growth and new opportunities. Understanding the unique challenges you might encounter during transitions helps us approach them with empathy. By using personalised strategies, dealing with change becomes not just doable but a chance to grow.
My only reminder to you is:
Be kind to yourself 💖
If you need help with structure and routine in your business to help make other changes in life easier then my new service Action Circle can provide you with weekly sessions that help with Advice, Accountability and Action.
Should you want to discuss anything further I would love you to book a discovery call in with me. You can also sign up to hear from me by joining my mailing list.
*Neurodivergent refers to a person differing in mental or neurological function from what is considered ‘typical’.
