(originally published May 19, 2017, updated February 7, 2023 )
Do you have moments you are either reading, in a meeting, or in a 1-1 conversation and feel like you are just not processing the information as fast as you would like?
For example, a common challenge I hear from many Adults with ADHD I work with is, “When I’m in the middle of a conversation or meeting I just can not seem to put it all together and figure out how to contribute. Often, I don’t think of what I want to say until after it is over. I feel so stupid!”
If you have similar thoughts, you might then spiral into shame. And think you are just not that intelligent. Then you may be distracted by these thoughts and feelings. This makes it even harder to focus and attend to what you want, and further impairs your processing speed.
What Is Processing Speed?
When you think of processing speed, you are likely thinking of how fast you can respond. While that is certainly one aspect, the measure of processing speed also includes how accurately and consistently you can:
- recognize the information, whether spoken or written, you need to process.
- then understand the information.
- decide how you want to respond.
- and take whatever action you think is appropriate.
If you do the above slowly – have slow processing speed – it’s important to remember it has no relationship to your intelligence.
What Causes Slow Processing Speed?
There are many causes of slow processing speed. Your ADHD symptoms may be one of the causes.
If you’re older, it could be the result of the natural process of aging. While the rate of this decline varies from person to person, it typically starts in late middle age and will naturally decline over time. It may also be a sign and result of an illness, like Alzheimer’s.
If you’re not quite there yet, your slow processing speed could be a result of lack of sleep, or a reaction to a medication. It could also be attributed to an illness or injury, such as low thyroid or traumatic brain injury. It’s also possible for slow processing speed to be the result of a learning disorder or emotional challenges.
Above are just a few of the factors that can contribute to slow processing speed. So, if you have concerns about how you process information, please check in with your medical provider.
Below I’ll take a deeper dive into the relationship between ADHD and processing speed, as well as share strategies you can use to address the challenges you have.
Slow Processing Speed Associated with ADHD
Those of you who have predominantly inattentive ADHD may also have what is called a sluggish cognitive tempo, the result of under-arousal in the part of the brain associated with focus and planning. So you may work slower.
Whatever type of ADHD you do have some degree of executive functioning impairment, as outlined in Dr. Brown’s model below. And these impairments can impact your processing speed.
For example, when you have a difficult time initiating, it may be because you do not know where to start or are unsure of how to sequence the steps. It could also be you are resisting starting because you do not want to do the task. Then again, there could also be an emotional reason, such as a lack of confidence.
And, even when you start, you may still have a difficult time sustaining that effort. It may even feel in those moments like your brain is tired. This may be because your brain is just not stimulated enough because the task is not intrinsically interesting. I bet you know that feeling of boredom all too well!
Another reason you may process slowly is because of yourlimited working memory capacity. This means before you are able to respond, you may forget the information you just read or heard.
Last, when it is challenging to process information, you may get easily frustrated, even angry, due to your ADHD-related challenges with emotional regulation. Then, of course, you may process even slower, and eventually, even give up.
ADHD And Processing in Meetings
I know when you’re in meetings sometimes it can feel like you’re an observer in a game of ping pong. Even when you try to follow and take notes, because of the rapid speed of the conversation, you may have a hard time synthesizing the information and making a meaningful contribution on the spot.
So you may decide to remain quiet either because you don’t know what to say or you’re afraid of saying the wrong thing. Other times you may blurt out something just so you can contribute. And then later regret it if it was not a very well-thought-out comment. Sound familiar?
Workarounds
Meetings with more than one person are often hard for ADHD adults. Learning strategies to manage distractions and work with your ADHD racecar brain is the first step. When you do this, you can be more present, listen better, and make valuable contributions.
And here are 7 tips you can use to learn how do that.
ADHD and Processing Dense Reading Material
When you need to read dense material, you may have a hard time plowing through it. Your eyes might start to glaze over. Then you have to reread the same content to understand it. Eventually, your brain might even start to feel sluggish. You get frustrated that you can not read more efficiently and wonder, “Why is this so hard?!”
Workarounds
The first step you can take, whenever possible, is to schedule a time to read that aligns with when you might have the energy to do so. It might be earlier in the day or later in the day when you catch a second wind. If you are not sure of your energy patterns, try experimenting.
Also, determine how much time you can focus and attend to the type of material you need to read. And then set a timer for that amount of time. Perhaps, a Pomodoro, 25 minutes, might work for you.
The last and perhaps most important strategy is to read with an objective in mind. For example, before reading this section – ADHD and Reading Dense Material – you could ask yourself: What would make it easier for me to read dense material?
And then, as you are reading, try to answer this question. Otherwise, without an objective in mind you might skim the material and not get what you need out of it.
ADHD and Processing When Interrupted
There are, of course, times when you can’t prepare. A colleague drops by your office, stops you in the hall or maybe asks you a question you weren’t expecting in a meeting. When you are caught off guard you might have a hard time processing and answering.
You might quickly blurt out whatever comes to mind, not wanting to seem like you don’t have an answer. Alternatively, you may start processing aloud to figure out what you want to say.
Workarounds
These types of interruptions happen all the time in office environments. So, it makes sense to expect them, rather than be surprised each time. And have some boilerplate phrases you can use when caught off guard and unsure of what to say.
The first step is being OK with deferring your answer. Rather than having the expectation that you need to always answer on the spot. While I’m sure you can come up with phrases that work for you, here are a few to get you started.
- I really would like to discuss this with you. But I need to get this report done now. Do you have time to talk about this in a couple of hours?
- I need to give that a little bit more thought. How about if we set up a meeting for later this week to discuss it?
- Here’s my initial take on that. But I’d also like to discuss it more when I’ve had time to think about it.
- I need more information to answer that question. How about if I e-mail you later today?
The key is to be comfortable deferring answering when caught off guard. So you can answer the way you want.
ADHD and Processing Work Request
You may also have a hard time processing and responding to requests. For example, what do you do when your boss asks you to take on a new project, but your plate is full? Not knowing whether you can deliver on time, you might still agree to take on the project and the proposed deadlines, hoping you can finish it on time. As a former client used to say:
Hope is not a strategy!
But because of your ADHD-related challenges with organizing, sequencing, and estimating time, to name a few, you may not have a clear idea about whether you can deliver or not.
Work Arounds
Before agreeing to a request, assess what is already on your plate. And try to estimate how much time you need to close the loop on those. This may not be your strong suit. I know! So, add 50% to your time estimate for good measure. 😉
Once you’ve done the above to the best of your ability, if your boss is making the request, you could ask for help from her in the following way:
I could use some guidance. I know this project is important to us. But I’m not sure I have the time to give it my best effort. So, I wanted to get a sense of your priorities so I know where to focus my time and energy. And maybe look at shifting around my other work so I can focus on this if that is what you want?
For ideas on how to respond to other people in your circles, check out: 6 Guilt-Free Strategies ADHD Adults Can Use To Say No.
ADHD Adults and Slow Processing – Next Steps for You
What area do you have the most challenges processing? What can you do this week to improve in that area?
