Embracing Change: Navigating Life Transitions with ADHD
Thriving Amidst Uncertainty: My Tips on Managing Unpredictability to Adapt and Grow.
Hello, Hyperfix Community!
Today, I want to dive into a topic that we all find ourselves dealing with often …
- change.
Whether it’s a leap as significant as shifting careers, or something seemingly minor like adapting to a new daily routine, for ADHDers these transitions can feel like sailing in stormy seas without a compass. So let's explore this further, and perhaps manipulate that compass into pointing in the right direction.
Unraveling the Knots: ADHD and Change
So, why does change seem so challenging for those of us with ADHD?
At the heart of this struggle is our unique ADHD brain wiring. But wait, aren't we often stereotyped as thrill-seekers who grow restless with the mundane? Let’s address this seeming contradiction first.
It's true that many of us are novelty-seekers, as our brains are under-stimulated and seek out the new and exciting to boost our dopamine levels - a neurotransmitter that helps regulate mood, focus, and attention.
However, the unpredictability and lack of structure that often come with change can be challenging. When changes upend our sense of predictability, it can spark a degree of stress and anxiety that others might find hard to comprehend.
This is because change requires a higher degree of "executive functions" - cognitive processes that manage tasks.
Executive functions are like the CEO of our brain. They’re responsible for planning, organizing, focusing attention, remembering instructions, managing time and space, and juggling multiple tasks successfully. For those with ADHD, this CEO might be a bit more laissez-faire, making these tasks more challenging than they are for individuals with a more regimented CEO.
So while we might find joy in the novel and unexpected, the demand that change places on our executive functions can make it feel overwhelming.
This might make us seem contrary - craving novelty yet struggling with change - but understanding this can make navigating life transitions a bit less daunting.
A Compass for Change: A Friendly Guide
So how do we navigate these winds of change without losing our footing? Here are some strategies to help:
🤎Acknowledge your feelings: It's entirely okay to feel anxious or resistant to change. These emotions are a normal part of the process, and acknowledging them is the first step to managing them effectively.
📑 Break it down: Large changes can feel overwhelming. But if you break them into smaller, manageable tasks, the whole process becomes less daunting. It's like eating an entire cake; you can't do it all at once, but piece by piece, it becomes possible. Moving to a new city, for example, can be dissected into smaller tasks such as researching neighbourhoods, finding housing, scheduling moving vans, and so forth.
⭐️ Maintain routines where you can: Even amidst the winds of change, having aspects of life that are stable can provide comfort. This could be your sleep schedule, exercise routine, or even a treasured hobby. This familiarity can provide a comforting anchor or respite in the tumultuous sea of change.
🫂 Lean on your support network: You're not alone in this. Reach out to friends, family, or even professionals. They can offer emotional support, practical advice, or even just lend an understanding ear.
🧘♀️ Prioritise self-care: Change can be stressful, making it even more important to take care of your physical and mental health. Healthy eating, regular exercise, enough sleep, and mindfulness practices can help keep your stress levels in check and increase your resilience. (I’ll be writing more about these things in future posts!)
🥳 Celebrate small victories: Every step you take towards managing a change, no matter how small, is an accomplishment. Celebrate these victories. They can serve as motivation and make the journey more enjoyable.
Changes, while challenging, often bring about unexpected and positive outcomes. Embracing change and learning to navigate it can allow us to use our unique ADHD traits to adapt and grow.
In conclusion, it's clear that while change can present unique challenges for those of us with ADHD, the right strategies can not only navigate life transitions but also leverage them for growth and learning. As we acknowledge our feelings, break down tasks, maintain routines, lean on our support networks, prioritise self-care, and celebrate victories, we cultivate resilience and agility in the face of change.
Let's reframe our perspective: change isn't a monstrous wave threatening to topple our boat, but rather a chance to adjust our sails, find new horizons, and embrace the exciting possibilities ahead. We are not merely surviving change - we're learning how to float with it.
Keep going, Hyperfix community.
Follow your feet, embrace the changes, and see you next week.
Best, Hyperfix
P.S I’d love to know your thoughts on my newsletter, and whether you would like me to write about anything in particular in the comments below. Your feedback will enable me to create content that is truly helpful to you - and to our ADHD community 🤎
My Weekly Round Up:
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🗣️ Quote of the week:
"We all have this capacity to withstand change, to adapt to it, even to harness it. This is our life transition superpower. It's called the power of transition, and it’s inside all of us." - Bruce Feiler, a contemporary American author and speaker, widely recognised for his research and insights on family, life transitions, and personal growth.
📚 Book of the week:
You probably already know about this book. This one delves into the unspoken struggles that we ADHDers face. With compassion and understanding, the authors shed light on these experiences & provide strategies for self-acceptance and support. "Dirty Laundry" is a must-read.
💻 Online tool of the week:
With Premiere Rush, you can effortlessly edit videos, add transitions, fine-tune audio, and even apply filters—all with a straightforward interface.
Whether you're a vlogger, tiktoker, content creator or someone who wants to enhance their video editing skills, Premiere Rush is my first choice.
❤️🩹 Stresses & lesson learned this week:
Im away in Sicily this week enjoying the sunshine. But I still find myself tempted to close the shutters, lock the doors and sunbathe in the blue light of my laptop screen. I need to remind myself that it is okay to switch off. All work and no play makes Jane a dull girl after all!
🌀 ADHD product of the week:
This one is fantastic resource for brainstorming, planning, and visualising ideas, I can’t believe I hadn’t seen one before! If you’re in to productivity stationary - a blank mind-mapping notebook is worth considering. I also felt that this rec was exceptionally fitting for todays article.
🛋️ Home Office improvement of the week:
This weeks home office improvement is actually a beanbag-style stand for your iPad / tablet, which might sound a little strange but trust me - it's surprisingly great! The beanbag design makes it super versatile and comfortable, allowing you to prop up your iPad / tablet at just the right angle to avoid strain.
✨ Dopamine Finder of the week:
It's this neat little fidget cube comes with buttons, switches, and dials that keep your hands busy and help you focus. It's small enough to carry around and comes with its own case, too. If your fingers need something to do while your brain's at work, this little guy is worth a shot.
🏆 Goal for next week:
Next week, my goal is simply to come home feeling refreshed and energised. I’d like to have a clear mindset & my plan mapped out for the road ahead.
🗒️ Just a little note to say that some of the links in this article are affiliate links that can help me out with continuing our journey of entrepreneurship & career freedom.
🤎 Even still, I would never share anything with you that I didn’t believe in or that I hadn’t used myself - I hope thats okay!