Harold Robert Meyer and The ADD Resource Center 11/6/2024
- Break it down:
- Split big decisions into smaller, more manageable chunks
- Focus on one aspect at a time rather than the whole decision
- Use time limits:
- Set a timer for 5-10 minutes to avoid getting stuck in analysis paralysis
- When the timer goes off, commit to making a choice
- Try the 2-minute rule:
- If a decision will take less than 2 minutes, make it immediately
- This prevents small decisions from piling up and becoming overwhelming
- Create a structured approach:
- List pros and cons
- Rate options on a 1-10 scale for important factors
- Use decision matrices for more complex choices
- External supports:
- Ask a trusted friend or family member to be a sounding board
- Use apps designed for decision-making
- Write things down to get them out of your head
- Reduce options: *
- Limit yourself to 2-3 choices when possible
- Remove obviously unsuitable options quickly
- Check in with your body:
- Notice physical reactions to different options
- Sometimes your gut feeling can help guide you
Most decisions we agonize over are actually low-stakes and reversible. For people with ADHD, the tendency to treat every decision as monumental can be paralyzing. Here’s the reality:
- Will choosing the “wrong” lunch matter in a week? Probably not
- Will picking one shirt over another impact your life path? Rarely
- Even many work decisions can be adjusted or corrected later
The ADHD brain often gets stuck in:
- Overthinking minor choices
- Second-guessing after decisions are made
- Imagining worst-case scenarios
- Seeking a “perfect” choice that doesn’t exist
A helpful question to ask yourself: “On a scale of 1-10, how much will this decision matter in a month?“
- If it’s below a 5, make a quick choice and move on
- Save your mental energy for the few decisions that truly are significant
Red Flags That You’re Over-Analyzing:
- You’ve been thinking about it for more than 10 minutes
- You’ve asked multiple people for their opinions on something simple
- You’re researching extensive reviews for a basic purchase
- You keep coming back to the same thought loop
- You’re playing out detailed “what if” scenarios
Quick Reality Checks:
- Ask yourself:
- “Will I remember this choice next week?”
- “Could I fix or change this if needed?”
- “Am I trying to control something uncontrollable?”
- The “One Year Test”:
- “Will this matter in one year?”
- If no, decide within 5 minutes
- The “Friend Test”:
- “If a friend told me they were stuck on this, what would I say?”
- We’re often harder on ourselves than others
Practical Action Steps:
- Set a timer for 2 minutes to decide
- Pick the first reasonable option
- If stuck between two similar options, literally flip a coin
- Create a “decision journal” to track when you stressed over minor choices (this helps build perspective)
Pro-tip from The ADD Resource Center:
When faced with multiple choices, don’t focus on picking the best option. Instead, eliminate choices one by one until you’re left with your answer.”
This is a really smart approach for ADHD brains because:
- It’s easier to recognize what you don’t want than what you do want
- It reduces the mental load of comparing multiple options simultaneously
- It gives you a clear, sequential process to follow
- It helps avoid the overwhelm of trying to pick “the perfect choice”
For over 30 years, Harold Robert Meyer and The ADD Resource Center have provided expert ADHD support through:
- Comprehensive services for individuals, families, and organizations:
- Personalized guidance and education
- Behavioral intervention strategies
- Support for healthcare providers, educators, and industry
- Evidence-based resources:
- Informative articles and publications
- Workshops and seminars
- Advocacy to promote understanding and reduce stigma
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