The Mind Clearing ADHD Tip You Need to Know
Thought stuck in your head? Learn how to break free.
Most dangerous and destructive part of ADHD. Most Dangerous and destructive part of ADHD. Most dangerous and…
This idea (and soon to be Medium story) was rattling around my mind while, ironically, driving to my routine psychiatry appointment. Normally I would jot this blurb down for safekeeping and resume my day; however, highway driving isn’t the safest place to be taking such notes.
As someone with an ADHD diagnosis, random thoughts pop in and out of my mind throughout the day. Most don’t need revisiting, the types of thoughts that are very “in the moment.”
There are, however, thoughts that linger. The opening example was a thought I was excited about: A thought that I am eager to turn into a Medium story to share with the rest of the world. It’s a thought that persisted with me for the entire drive to my appointment, and then all the way back home.
This was a positive thought.
On the contrary, there are thoughts that are born from a place of anxiety. The types of thoughts that persist because we face a challenge or fear that we’re:
- Not ready to face, are preparing to face, or sometimes don’t even need face.
These are the negative thoughts.
Whether positive or negative, putting these thoughts on paper allows you to move forward and revisit at a later time; creating more bandwidth to focus on the rest of your day.
Why write down your positive thoughts?
Writing down the positive thoughts to get them out of your head may sound counterintuitive at first.
If the thought is positive, wouldn’t I want to think about it?
Problem is — giving positive thoughts the space to occupy your mind prevents you from efficiently accomplishing other necessary tasks as the day requires.
For example, imagine yourself during your last day of work, right before taking a week off for a long anticipated vacation. How efficient, productive, and motivated were you to “take care of business” before punching out for the day?
Chances are you weren’t as engaged as usual, which can cause some problems depending on the situation.
Let’s fix that…
Set aside 5-minutes and write down everything that’s on your mind about this positive thought.
Dumping all of your ideas and feelings onto paper brings your thoughts into the physical world. Once you do this it’s easier to acknowledge and process what’s on your mind, all the while still having something you can tangibly review if needed.
In essence, writing everything down preserves the thought while clearing your mind, allowing you to turn your attention back to the immediate task at hand.
It’s a win-win.
Writing everything down preserves the thought while clearing your mind, allowing you to turn your attention back to the immediate task at hand.
Why write down your negative thoughts?
Negative thoughts have a way of festering. This is where we make “mountains out of molehills,” allowing small anxieties and stressors to build into much larger problems.
As covered by Anna Borges on self.com, writing down our negative thoughts comes with three key benefits:
- Identifies patterns around negative thoughts
- Helps you figure out how to feel better
- It’s a therapeutic experience
Imagine you’re already anxious about a project at work and you receive an unexpected meeting invite from your boss. Your mind might immediately turn to a worst-case scenario.
This would be a good time to grab your pen and paper…
Write down everything you’re feeling in the moment. The hypothetical and irrational; everything contributing to your anxiety around meeting with your boss.
Once transcribed from your mind to paper, it’s much easier to take a step back and more thoughtfully approach the situation. You can work through your feelings and more clearly reason with yourself.
Feelings of, “Am I being fired?” turn into, “Do they just want an update on the project?”
When you leave anxious thoughts in your mind they fester, taking on the shape of an entirely different beast. When written down you can clear your mind and therapeutically work through the situation.
It’s freeing to feel your anxieties and negative thoughts melt away with the stroke of a pen.
Key Takeaways
Prior to my ADHD diagnosis, both the exciting and anxiety-provoking could occupy my mind for extended periods. Neither were productive in the moment, often fuelling other ADHD related issues.
By practicing this easy tip of writing down both the good and bad thoughts that overstayed their welcome, it has become much easier to refocus and move on.
Whether the thought occupying your mind is positive or negative, pulling it from your mind and placing it on paper can provide clarity and relief. Grab yourself a pen and paper and bring what’s on your mind into the physical world.
If you often perseverate on a thought, give this exercise a try and let me know how it goes. My hope is that this tip provides you relief when it’s needed most.
© Jeff Peirish
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