I recently had a conversation with a friend in which I shared my frustration with being "under the gun" around writing my October Newsletter. Now, I normally follow my own advice when it comes to procrastination, and I generally stay on top of my work load for the most part, but for some reason, no matter how good my intentions, miraculously, it seems that every month, the entire month "slips by", leading to a lot of self imposed pressure to get it done NOW. Sound familiar? Well, for many of us, with ADHD, procrastination is an ongoing dilemma that seems to plague our lives and create a lot of unnecessary stress. On my friend's suggestion, I decided to share my dilemma with you, in the hope that I will not only find a solution for myself, but help in better understanding the thought mechanism behind procrastination and how these thoughts influence our ability to achieve our goals. Therefore, in working on my own goal to get my Newsletter done early each month, I have decided to block out at least 30 minutes each day to do my writing. I will let you know next month, how successful I am. Since, I am generally the one holding my clients accountable for starting and completing projects, you, can now hold me accountable. I promise to report back to you next month and let you know how I did on achieving this goal. In addition, I am dedicating this month's Newsletter to overcoming procrastination and achieving one's goals.
It has long been known that circus elephants have historically been trained to stay tethered to a post by attaching heavy chains to their legs when they are very young so that when they yank or pull at these chains, they are unable to break free. Within a short amount of time, they give up trying, having learned that it is useless. From that moment on, they no longer need a heavy chain to hold them because anytime they feel any resistance, no matter how heavy or light the chain, they give up trying, having incorporated the belief that they cannot succeed in breaking free. This is regardless of the fact that, as they grow into adulthood, they have more than enough strength to pull out any restraint, break any chain and tear up the entire circus tent. Elephants are pretty smart animals, but learned helplessness and a self limiting belief system creates the exact outcome the trainers want. The elephants give up trying. Although individuals with ADHD are not elephants, we can easily draw the comparison and easily understand that the biggest obstacle to achieving success, is our own self limiting beliefs. For anyone, especially those with ADHD, whose early life experiences were most likely fraught with frustration, disappointment, and perhaps failure, one can see how easy it would be to create multitudes of distortions around what is true and possible, while creating many self limiting beliefs. Therefore, breaking free from these negative beliefs, is probably the single most important step in reaching one's goals and achieving success in life. This article explores these self defeating thought patterns and provides insight into ways to change them.
The four most common self defeating thoughts that I notice when working with clients are;
Overgeneralizing and exaggerating . One of the ways that people with ADHD will distort reality is by over exaggerating, and then making sweeping statements which lead to negative conclusions. For example, someone makes a silly mistake while taking an exam, which causes them to either fail or do poorly enough not to proceed forward in their education or certification. Instead of the individual feeling disappointed and recognizing that they needed to slow down, take time to proofread their test questions more thoroughly before answering, and perhaps even study a bit harder or differently next time, they might make an internal decision that they are "stupid" and that they just can't handle taking tests. In addition, they may become so filled with frustration at "having messed up again", that they just give up altogether, never completing their education or certification. The tendency to over exaggerate the significance of any simple mistake and blow it way out of proportion becomes a negative self fulfilling prophecy. "I never get anything right , so why even try".
Magnifying and Horriblizing. This distortion is typical when someone with ADHD has a project or task that is looming over them. The most common thoughts that come up around these circumstances is that the task will be boring, tedious, and/or difficult. It will go on and on and will never end. So in looking at those thought patterns, one would immediately sense that they are creating a negative state of mind that is in direct opposition to where they ultimately would want to be.
Minimizing and mood domination. The other part of this negative mind set is that it creates a pattern of waiting till the last minute to do the task, thereby rationalizing and avoiding doing what ultimately must be done. The response associated with this kind of distorted thinking is that " there is plenty of time to do it later", or that "I can only work on it when I am in the right mood, so I will do it later, when the right mood hits." Both of those thoughts lead to working on tasks the last minute, while under pressure and/ or putting it off for so long, that it never gets done. Furthermore, mood domination is a disastrous way to operate, especially since we create most of our mood states through our thought process.
Comparing oneself to others. Individuals with ADHD often need to develop coping skills to compensate for their lack of executive functioning. Therefore, they may need to use planners or set alarms to remind them to stay on task or keep them informed of where they need to be at any given moment. I will often hear a client say that their peers at school or work don't need these extra tools to function, so why should they? Or they refuse to ask for academic accommodations while at school because they do not want to appear flawed or less efficient than others. My guess is that if we really looked at very successful students and co-workers, we would find that they often have systems set up to help them stay organized and on task. At any rate, if using certain tools or accommodations helps to level the playing field, it would seem foolish not to use them.
So having identified the four most common negative thought patterns that create obstacles to achieving our goals, how do we go about changing them?
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