3 reasons people with ADHD stay stuck

Feeling stuck despite knowing what you have to do – and HOW to do it – can be incredibly frustrating, particularly if you have ADHD.

If you’ve tried countless planners, read all the self-help books, and still find yourself struggling to get things done, you’re not alone.

I think it’s even more difficult if you’re someone others would call “smart” – because then what excuse could you have for being stuck? We might think it’s about motivation or intelligence, but there are hidden reasons that may be holding you back.

Reason 1 – Using ‘Vanilla’ Tools and Strategies

Most productivity tools are designed for what I call “vanilla brains” – those who don’t have the unique challenges of ADHD. These tools often assume a steady flow of motivation and focus, which isn’t always the case for people with ADHD. The classic to-do list, for example, places huge demand on your working memory, leading to overwhelm and inertia. Instead, consider exploring cognitive ergonomics, starting from your existing processes and customising solutions that work for you. Simplifying entry points to tasks can make all the difference.

Reason 2 – Focusing on Symptoms Instead of Structure

We spend a LOT of energy focusing on the symptoms of ADHD instead of the foundational structures that support getting things done. If you are trying to improve focus and motivation, we need to accept that it needs more than just “willing it to happen”.

We have to ALSO spend time creating supportive structures that will allow these changes to happen with less energy being diverted to managing our routines and environment.

Neuroplasticity, the brain’s ability to change, doesn’t end at 25 (thank goodness) and it allows us to change how our brains function, but it needs the right environment and scaffolding first.

Reason 3 – Listening to Your Inner Critic (and trying to shut it down)

Everyone has an inner critic and people either believe it OR spend a lot of time shutting it down.

Instead of trying to silence it, we can recognise its presence and change how we hear its messages with a challenge AND compassion.

– Give it a silly, cute, fuzzy name;

– Either thank it for reminding you what’s important

– Or remind it (and yourself) that your information and values have changed.

This shift in perspective can foster positive self-talk and self-coaching, empowering you to take control of your life.

Building the Right Foundation: The Three S’s Approach

To foster consistent focus and productivity, it’s crucial to establish the right foundation with what I call the “Three S’s”: Structure, Scaffolding, and Story.

Structure

Implement external frameworks that guide your decision-making, reducing the mental spinning that can accompany ADHD. For example, using a predefined question framework can take the guesswork out of planning your next steps.

Scaffolding

Create external structures that support daily actions. A singular source of truth, like an A5 notebook, can serve as an external working memory, streamlining the chaotic thoughts common with ADHD.

Story

Shift your inner narrative from “I am broken” to “I just need different tools.” This change in self-perception paves the way for designing life in a way that aligns with how your brain works. Acknowledge your unique story without being trapped by it, and use it as a catalyst for growth.

When we finally understand these hidden reasons and focus on the Three S’s, you can transition from a state of friction and blame to one of empowerment and growth.

Find ways to make changes that remove obstacles from your daily path, helping you to glide towards your goals – think of rollerskating in a mall or roller-rink for the level of ease and fun you can aim for.

Find out the hidden reasons that are overloading you today

Download this visual guide to what’s over-loading your brain and access the 5 micro-tools that will help you to reset FAST, no templates required!

Sharing is caring!