{"id":14588,"date":"2019-12-31T17:10:12","date_gmt":"2019-12-31T17:10:12","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=14588"},"modified":"2025-06-09T08:01:49","modified_gmt":"2025-06-09T12:01:49","slug":"8-tips-adhd-adults-use-to-avoid-stuck-thinking","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/8-tips-adhd-adults-use-to-avoid-stuck-thinking\/","title":{"rendered":"The 8 Tips ADHD Adults Need To Use To Avoid Stuck Thinking"},"content":{"rendered":"\n

Thinking flexibly, also called cognitive flexibility, is the ability to shift gears, see things in more than one way. And can be a challenge for ADHD adults, no doubt. Yet, learning how to do this \u2014 avoid stuck thinking \u2014 is a critical skill for ADHD adults to be successful in both their personal and work spheres.<\/p>\n\n\n\n

Because you often need this skill to adapt and respond quickly to changing situations \u2014 shift gears<\/strong>. These situations might include tasks<\/strong>, responses<\/strong>, perspectives,<\/strong> and strategies<\/strong>. So, if cognitive flexibility is one of your challenges, you’ll want to upgrade your skills, for sure. Because your ability to reach your goals may depend on this.<\/p>\n\n\n\n

The good news<\/strong> is, with support and practice, you can learn how to think more flexibly<\/strong>. And, if you’re not sure if this is one of your challenges because you’re not quite sure what it is, don’t worry. Keep on reading to better understand this concept, how it may be a challenge for ADHD adults and strategies to upgrade your skills.<\/p>\n\n\n\n

Ready? Let’s get on with it.<\/p>\n\n\n\n

Task Switching Can Be Easier for ADHD Adults<\/h2>\n\n\n\n

One type of cognitive flexibility<\/strong> you’re familiar with, and likely find challenging because of your ADHD, is task switching<\/strong>. Fortunately, there are strategies you can use to consciously redirect your attention from one task to another.<\/p>\n\n\n\n

The first step<\/strong> is to have a plan<\/strong>. I know. Not the first time you’ve heard this idea. ? <\/strong>But it really does help make it easier to start, stop<\/strong> and transition between tasks<\/strong>. Of course, you know from past experiences a plan is not the magic ticket. You also need to consider what will help you follow through. Below are a few suggestions<\/strong> you can try.<\/p>\n\n\n\n

Creating habits for routine work<\/a> will make it easier to start because you know what is involved. Of course, if you try to impose too much structure, you will inevitably resent, and then resist these routines. You want to find the right balance<\/strong>, for sure.<\/p>\n\n\n\n

Whether a task is routine or not, it can still be difficult to start.  And, like many adults with ADHD, you may over-rely on urgency for motivation<\/strong>. But urgency doesn’t always work to get your work done on time or do your best work. So, instead, try using these 6 alternatives<\/a>.<\/p>\n\n\n\n

You may also try to force yourself to start, which I bet doesn’t work any better than relying on urgency. This is because trying to exert more willpower \u2014 controlling your thoughts, emotions, impulses, and performances (focus on tasks) \u2014 is a challenge for you because of your ADHD. An alternative<\/strong> is to use a warm-up routine to get ready to start<\/a>.<\/p>\n\n\n\n

Then when it’s time to stop<\/strong>, you might set a timer, go for a short walk to fully disengage from a task, and even move to a new table, chair or room to cue you to move on to the next task.<\/p>\n\n\n\n

How ADHD Adults Can Think Flexibly to Respond the Way You Want<\/h2>\n\n\n\n

Conversations <\/strong>with several people, such as meetings<\/strong>, are another time when flexible thinking is important<\/strong>. Yet, it can be hard to follow the \u201cbouncing ball,\u201d right? One of the reasons may be your weak working memory<\/a>, which also may contribute to slow processing speed<\/a>. Both possible byproducts of your ADHD.<\/p>\n\n\n\n

If these are challenges for you, first remember to practice self-compassion<\/a>. Because, while you can learn strategies to minimize your tendency to retreat or blurt out whatever comes to mind, large group conversations may never be your jam.  And that’s ok. You can learn how to handle them well enough.<\/p>\n\n\n\n

Start by taking notes in meetings<\/a>, <\/strong>including your thoughts and questions, to help you organize your thoughts<\/strong>, rather than trying to it in your head. Then, if you still need more time to respond the way you want, <\/strong>try using one of the responses below.<\/p>\n\n\n\n