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When Less is More—Navigating Change with ADHD

As an emotional regulation expert and ADHD coach at Agave Health, I often encounter clients eager to completely transform their lives—everything from personal relationships to career goals. However, for those with ADHD, aiming for extensive change can lead to overwhelming stress rather than improvement. The challenge lies in the ADHD brain itself, which can struggle with managing multiple changes simultaneously due to its unique neurological makeup.

Understanding the ADHD Brain

For those with ADHD, managing a series of changes at once can be like running a marathon with a sprained ankle—it's possible but painfully inefficient. The ADHD brain thrives on clear, manageable tasks rather than a long list of simultaneous changes.

Effective Strategies for Sustainable Change

  • Start Small - It’s more effective to focus on one small, achievable change at a time. For example, if improving your diet is a goal, try introducing one healthy meal a day before overhauling your entire diet.

  • Build Routines - Routines provide structure, which can be incredibly beneficial for managing ADHD. However, flexibility within those routines is crucial; too much rigidity can lead to frustration when unexpected changes occur.

  • One Thing at a Time - Tackling one change at a time allows your brain to adjust without feeling overwhelmed. This approach not only makes the change more manageable but also increases the likelihood of long-term success.

  • Seek Support - Support can make a significant difference. Working with a coach, therapist, or joining a supportive community can provide the guidance and accountability needed to navigate changes effectively.

Personal Insight

From personal experience, I learned this the hard way when I attempted to overhaul my living space in one go. The project quickly became overwhelming, teaching me the value of focusing on one room at a time—a lesson in pacing and patience.

Managing Emotions

For individuals with ADHD, managing emotional responses to change is crucial. Techniques like mindfulness and cognitive restructuring can help in understanding and regulating emotions, making the process of change less daunting.

If you're looking to make changes in your life but find the process daunting, the Agave Health app can be a valuable resource. With access to personal coaching and CBT programs, the app supports you in making manageable, sustainable changes. Start your journey with the Agave Health app today and discover how you can make change work for you, at your own pace.

Change is not about quantity but quality, and sometimes, the best approach is to change less at once to achieve more over time.


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