{"id":12038,"date":"2025-07-23T08:54:00","date_gmt":"2025-07-23T12:54:00","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=12038"},"modified":"2025-08-13T12:38:52","modified_gmt":"2025-08-13T16:38:52","slug":"adhd-adult-slow-processing","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/adhd-adult-slow-processing\/","title":{"rendered":"ADHD and Slow Processing: What Helps in the Moment"},"content":{"rendered":"\n<p>Do you have moments when, in a meeting, a one-on-one conversation, or a social or business gathering, or when you feel like you\u2019re not processing the information as quickly as you would like?<\/p>\n\n\n\n<p>For <strong>example<\/strong>, a common challenge I hear from many Adults with ADHD I work with is, \u201cWhen I\u2019m 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\u2019t think of what I want to say until after it is over. I feel so stupid!\u201d<\/p>\n\n\n\n<p>If you have similar thoughts, you might then spiral into shame. And think you are just not that intelligent. You may then become distracted by these thoughts and feelings. This distraction can make it even harder to focus and attend to what you want, and further impair your ability to process information.&nbsp;<\/p>\n\n\n\n<p>It\u2019s frustrating and sometimes painful to feel like you\u2019re always a step behind, especially when the stakes are high. But here\u2019s the thing: <strong>slow processing isn\u2019t about intelligence.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Is Processing Speed?<\/h2>\n\n\n\n<p>When you think of processing speed, you are likely thinking of how <strong>fast<\/strong> you can respond.&nbsp;<\/p>\n\n\n\n<p>While that is certainly one aspect, the measure of processing speed also includes how <strong>accurately<\/strong> and <strong>consistently <\/strong>you can:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Recognize the information, whether spoken or written, that you need to process.<\/li>\n\n\n\n<li>Then, understand the information.<\/li>\n\n\n\n<li>Decide how you want to respond.<\/li>\n\n\n\n<li>Take whatever action you think is appropriate.<\/li>\n<\/ul>\n\n\n\n<p>And when you\u2019re trying to do this in real-time, the demand can feel overwhelming due to the pace, pressure, and unpredictability of the setting.<\/p>\n\n\n\n<p>If you struggle with one or more parts of this process, your ADHD may be playing a role. Let\u2019s take a closer look.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How ADHD Affects Processing Speed?<\/h2>\n\n\n\n<p>While slow processing speed is common among adults with ADHD, those with inattentive ADHD often experience more noticeable challenges with processing speed. This can be especially true in fast-moving or high-pressure environments, such as group meetings or fast-paced conversations.<\/p>\n\n\n\n<p>Whatever type of ADHD you have, executive functioning challenges can affect how you process information. Dr. Thomas Brown\u2019s model outlines six key areas of executive functioning that often show up as challenges in ADHD. Several of those areas directly affect how quickly and effectively you can process information.<\/p>\n\n\n\n<p>You can see how multiple areas, such as effort, emotion, and memory, can slow down your ability to take in and respond to information in real-time.<\/p>\n\n\n\n<p><strong>Sustaining the effort<\/strong> to stay engaged can be hard, especially when the interaction isn\u2019t stimulating enough for your brain. That sluggish feeling isn\u2019t because you don\u2019t care. It\u2019s just that the conversation isn\u2019t intrinsically interesting. Thanks, ADHD brain. I bet you know that <a href=\"https:\/\/marlacummins.com\/stage2026\/podcast\/how-to-manage-boredom-when-you-have-adhd\/\">feeling of boredom<\/a> all too well.<\/p>\n\n\n\n<p>Another factor is your <a href=\"https:\/\/marlacummins.com\/stage2026\/adhd-emotions\/\">challenges with emotional regulation<\/a>. When something in the conversation frustrates or overwhelms you, your brain may react quickly. But not helpfully. Then it becomes more challenging to assess what you\u2019re hearing and determine how you want to respond.<\/p>\n\n\n\n<p>Another reason you may process information slowly is because of your challenges with <a href=\"https:\/\/marlacummins.com\/stage2026\/adhd-and-memory\/\">working memory capacity<\/a>. As a result, before you can respond, you may forget the information you just heard.&nbsp;<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1011\" height=\"389\" src=\"https:\/\/marlacummins.com\/stage2026\/wp-content\/uploads\/2022\/09\/Brown-Executive-Function-Rating-Scale-by-RJK.webp\" alt=\"Diagram of Dr. Brown\u2019s six clusters of executive function challenges in ADHD adults\" class=\"wp-image-17632\" srcset=\"https:\/\/marlacummins.com\/stage2026\/wp-content\/uploads\/2022\/09\/Brown-Executive-Function-Rating-Scale-by-RJK.webp 1011w, https:\/\/marlacummins.com\/stage2026\/wp-content\/uploads\/2022\/09\/Brown-Executive-Function-Rating-Scale-by-RJK-300x115.webp 300w, https:\/\/marlacummins.com\/stage2026\/wp-content\/uploads\/2022\/09\/Brown-Executive-Function-Rating-Scale-by-RJK-768x296.webp 768w\" sizes=\"(max-width: 1011px) 100vw, 1011px\" \/><\/figure>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Process Better in One-on-One Conversations<\/h2>\n\n\n\n<p>One-on-one conversations can be less chaotic than group meetings, but they come with their own kind of pressure. There\u2019s no option to fade into the background. You have to stay engaged, and that\u2019s not always easy. But I hope you have times and places where you don\u2019t have to worry about how you speak, because you\u2019re with your peeps.<\/p>\n\n\n\n<p>So what do you do when you need to be on your game and present yourself effectively, whether at work or a networking event?<\/p>\n\n\n\n<p>That\u2019s when it can be especially hard to keep up. So, you may either freeze, not knowing what to say, or come out with a torrent of words and talk in circles without closing the loop until you see their eyes glaze over. If this sounds familiar, it\u2019s likely because your ADHD brain is running a mile a minute, without a \u201cmanager\u201d to say, \u201cWhoa, Bessie.&#8221;<\/p>\n\n\n\n<p>For example, you might start explaining an idea, then loop back to your original point, add two tangents, and forget where you began. Or you might launch into a rapid-fire explanation without pausing to see if the other person is following. These patterns are common, and they don\u2019t mean you\u2019re bad at communicating. It just means your brain might need a little more structure in the moment.<\/p>\n\n\n\n<p>Here are a few things you can try.&nbsp;<\/p>\n\n\n\n<p><strong>Interrupt gently to slow the pace. <\/strong>Say something like, \u201cHey, do you know who\u2019s going to be working on that study?\u201d This can help you get your bearings and stay on track.<\/p>\n\n\n\n<p><strong>Use the \u2018three sentences and check-in\u2019 approach. <\/strong>Try speaking in short bursts, no more than three sentences, then check in with something like, \u201cWhat do you think of that?\u201d or \u201cDoes that make sense?\u201d<\/p>\n\n\n\n<p><strong>Normalize note-taking. <\/strong>Even in casual conversations, jot down notes if it helps you stay with the conversation.<\/p>\n\n\n\n<p><strong>Pause when you need to process. <\/strong>Say, \u201cThat\u2019s interesting. Give me a second, I\u2019m still processing that.\u201d You may feel pressure to respond fast, but slower, clearer communication is more effective.<\/p>\n\n\n\n<p>What might help you in your next focused conversation with someone?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Pay Attention in Meetings With ADHD?<\/h2>\n\n\n\n<p>In meetings, it can feel like you\u2019re watching a game of ping pong. Even when you try to follow and take notes, the pace may be too fast to process what\u2019s said, decide how you want to contribute, and speak up before the moment passes.<\/p>\n\n\n\n<p>So, you may alternate between staying quiet because you don\u2019t know what to say, or blurting something out just to contribute and avoid looking lost, and then later regret it. Especially if it wasn\u2019t a well-thought-out comment. Sound familiar?<\/p>\n\n\n\n<p>Meetings with more than one person are often hard for ADHD adults. Here are a few tips to make them easier.<\/p>\n\n\n\n<p><strong>Arrive ready to take in information.<\/strong> Review the agenda, notes from previous related meetings, and any other associated documents. That way, your brain isn\u2019t trying to relearn old material while keeping up with the new.<\/p>\n\n\n\n<p><strong>Take notes to stay focused and process later.<\/strong> Notes act like a second brain, making it easier to revisit the discussion later. To remain engaged during the meeting, try using concise keywords and symbols rather than complete sentences. For example, use an asterisk for a to-do or a question mark for a follow-up.<\/p>\n\n\n\n<p>And one more thing: try to <strong>process your notes within 24 hours<\/strong>. That way, you\u2019ll still remember what those shorthand scribbles actually mean, and you can move important information to where it belongs, like your calendar, task list, or project tracker.<\/p>\n\n\n\n<p><strong>Interrupt graciously and ask clarifying questions.<\/strong> Doing this can help you stay engaged and avoid falling further behind. You could say, \u201cHey Pete, that was a lot of information. Are you saying\u2026\u201d and reflect what you heard.<\/p>\n\n\n\n<p><strong>Ask for repetition if needed.<\/strong> If you miss something, jot down enough of a note to follow up later\u2014or, if you feel comfortable, say, \u201cHey Pete, I\u2019m not sure I got that quite right. Can you repeat that?\u201d<\/p>\n\n\n\n<p>Even small changes like these can make meetings feel less like a firehose and more like something you can stay present for.<\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns12038_cf808d-84{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:center;align-items:center;}.kt-btns12038_cf808d-84 .kt-button{font-weight:normal;font-style:normal;}.kt-btns12038_cf808d-84 .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns12038_cf808d-84 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns12038_cf808d-84 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns12038_cf808d-84 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns12038_cf808d-84 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns12038_cf808d-84 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns12038_cf808d-84 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns12038_cf808d-84\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn12038_ae9f6a-cd.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn12038_ae9f6a-cd.kb-button{font-size:var(--global-kb-font-size-md, 1.25rem);}<\/style><a class=\"kb-button kt-button button kb-btn12038_ae9f6a-cd kt-btn-size-standard kt-btn-width-type-auto kb-btn-global-fill  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-kadence-singlebtn\" href=\"https:\/\/marlacummins.com\/stage2026\/six-common-planning-mistakes-that-adults-with-adhd-make\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"kt-btn-inner-text\">Get My FREE ADHD Planning Guide<\/span><\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Navigate Networking Events With ADHD<\/h2>\n\n\n\n<p>Professional events without a set agenda can bring their own kind of pressure. However, the pressure to perform well is still very real. These may include networking events, work retreats, or even socials.&nbsp;<\/p>\n\n\n\n<p>I\u2019ve worked with many clients who find events like these off-putting because it can feel like a performance. Where they\u2019re expected to make an impression, but there\u2019s no real script, no clear agenda. And that makes it harder to prepare in a way that feels grounding.<\/p>\n\n\n\n<p>The challenge of these surface-level conversations and the need to present yourself effectively can be daunting.&nbsp;<\/p>\n\n\n\n<p>As a result, you may freeze, wondering, \u201cWhat do I say?\u201d Here are a few ways to feel more grounded and present.&nbsp;<\/p>\n\n\n\n<p><strong>Prepare in advance.<\/strong> Even at professional events, small talk often weaves between work and life. And when your ADHD brain freezes in the moment, it helps to have a few things you can pull on the fly, like something you\u2019ve read, watched, or worked on recently. That way, you\u2019re not scrambling when the conversation shifts unexpectedly.<\/p>\n\n\n\n<p><strong>Anchor yourself with support. <\/strong>If you can, attend with a colleague or friend who gets you, and let them know this kind of event can be tough for your ADHD brain. Ask if they\u2019d be willing to check in with you periodically. And if you\u2019re flying solo, consider texting a trusted person during a break to help reset and feel grounded.<\/p>\n\n\n\n<p><strong>Take breaks to reset your brain. <\/strong>If you start to feel overwhelmed, step away, even briefly. ADHD can make emotional regulation and cognitive overload more intense, which makes real-time processing harder. A short break can help you calm your nervous system and re-engage more clearly.<\/p>\n\n\n\n<p><strong>Engage in 1-1 conversations. <\/strong>Being present and talking to one person may be easier than engaging in a group conversation, which can feel like a game of pinball.<\/p>\n\n\n\n<p><strong>Try to be present, not perfect. <\/strong>It\u2019s not about performing or proving yourself. Even in professional settings, it\u2019s still about \u2018know, like, and trust.\u2019 That starts by being present and genuinely interested, not perfect.<\/p>\n\n\n\n<p>You don\u2019t have to master the room. You just need a few ways to feel steady enough to show up as yourself.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How To Handle Social Gatherings With ADHD<\/h2>\n\n\n\n<p>The last type of real-time setting where slow processing can trip you up is social gatherings.&nbsp;<\/p>\n\n\n\n<p>Sometimes we choose our settings. Other times, we say yes to something less-than-ideal, like a distant cousin\u2019s wedding or a community event. Either way, knowing what helps can make those moments easier to manage.<\/p>\n\n\n\n<p>But when you have ADHD, social environments can overload your brain before you even realize it. The noise, the pace, the way conversations jump. It\u2019s hard to keep up even when you\u2019re trying to enjoy yourself.<\/p>\n\n\n\n<p>By the time you process it, the group will have already moved on. You jump in late or lose your place mid-story, and suddenly feel exposed or out of sync. It\u2019s disorienting. One moment you\u2019re tracking, the next, you\u2019re just lost.<\/p>\n\n\n\n<p>If they\u2019re not strangers, but <strong>not your people<\/strong>, a little prep can go a long way.<\/p>\n\n\n\n<p>Of course, if you\u2019re with<strong> your besties<\/strong>, feel free to toss all of these suggestions out the window. These are your people. They\u2019re not keeping score.<\/p>\n\n\n\n<p><strong>Prepare in advance.<\/strong> In social settings, you don\u2019t need polished talking points. But when your brain freezes, having a few familiar topics in your back pocket, like a show you\u2019ve loved lately or a funny moment from your week, can make it easier to get unstuck and reconnect with the flow.<\/p>\n\n\n\n<p><strong>Pair with one person or small cluster:<\/strong> When conversations swirl in every direction, focusing on just one person or a small group can help you avoid sensory overload and feel more grounded. Even at a loud party or big dinner, connecting with the person next to you may be the gentlest way in.<\/p>\n\n\n\n<p><strong>Ask about what interests you.<\/strong> If small talk wears you out, try shifting the focus with a genuine question about something you\u2019re curious about. It\u2019s not about avoiding conversation. It\u2019s about steering it in a direction where your brain can actually light up.<\/p>\n\n\n\n<p><strong>Choose your social settings.<\/strong> And when you <em>can<\/em> choose, you might opt for something with lower pressure, like a game night, a small dinner, or a movie.<\/p>\n\n\n\n<p>Even a little planning can help you show up in ways that feel more like you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Key Tips for ADHD and Processing Speed<\/h2>\n\n\n\n<p>If processing in real time is hard for you, it doesn\u2019t mean you\u2019re not smart. And it doesn\u2019t mean you\u2019re failing.&nbsp;<\/p>\n\n\n\n<p>It simply means your brain might need a little extra support, such as tools, prompts, or structures you can lean on in the moment.<\/p>\n\n\n\n<p>Other times, it\u2019s knowing that you don\u2019t have to say everything perfectly right away. There are almost always opportunities to follow up later to clarify, add to, or express what you really meant.<\/p>\n\n\n\n<p>And finally, permit yourself, when possible, to <strong>choose the environments that help you feel most present and steady<\/strong>. That\u2019s not avoidance. It\u2019s a valid strategy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Take Action on ADHD Processing Speed<\/h2>\n\n\n\n<p>Learning how to process effectively in different settings will take some trial and error. But you can do it.&nbsp;<\/p>\n\n\n\n<p>Where does your challenge with processing feel the hardest? You don\u2019t have to master every situation. Just pick one place to start. Then choose one tip and try it out in that context.&nbsp;<\/p>\n\n\n\n<p>It\u2019s okay if it takes time. You\u2019re allowed to take small steps and still make progress.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><em>Originally posted <span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">on February 7, 2<\/span>023, this post was extensively updated on July 23, 2025, to reflect new strategies and research on ADHD and slow processing speed.<\/em><\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you have moments when, in a meeting, a one-on-one conversation, or a social or business gathering, or when you feel like you\u2019re not processing the information as quickly as you would like? For example, a common challenge I hear from many Adults with ADHD I work with is, \u201cWhen I\u2019m 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\u2019t think of what I want to say until after it is over. I feel so stupid!\u201d If you have similar thoughts, you might then spiral into shame. And think you are just not that intelligent. You may then become distracted by these thoughts and feelings. This distraction&#8230;<\/p>\n","protected":false},"author":1,"featured_media":21556,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[731,727],"tags":[4],"class_list":["post-12038","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-communication","category-blog","tag-adhd"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>ADHD and Slow Processing: What Helps in the Moment<\/title>\n<meta name=\"description\" content=\"When conversations move fast, ADHD can make it harder to keep up. 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