Tackling Task Avoidance with ADHD: Confronting "Dead Rats"
A few weeks ago, I found a dead rat in my waste bin outside my house. This unsettling discovery got me thinking about task avoidance and ADHD, so.. in this article, I'll share insights and strategies for overcoming task avoidance.
PS… need things on video and in 2x speed? I got you. Check out the video version of this article here.
The Metaphor of the Dead Rat
The sight of the dead rat was disturbing, much like the daunting tasks we often avoid. These tasks pile up and become increasingly overwhelming. For those with ADHD, the feeling of dread when facing these tasks is all too familiar.
Imagine my shock at discovering the rat! I really really didn’t want to deal with it (much like my to do list) and so I asked Mr. Rachel to deal with it, but he was away for a few days. Meanwhile, every time I approached the house, I was reminded of the dead rat in the bin, much like how avoided tasks linger in our minds.
Interestingly, when I finally checked the bin a week later, the rat had disappeared, likely taken away by a fox. Unfortunately, our avoided tasks don't vanish magically or get taken away by a fox; they require our attention.
The Weight of Avoidance
Many people I coach have recently been diagnosed with ADHD. They're still figuring out how to manage their lives, often resulting in a backlog of tasks. These tasks create a constant feeling of discomfort, overshadowing everything else. It means the things you actually DO want to do are less enjoyable than they should be.
Confronting the Tasks
To address this, we need to acknowledge the discomfort and systematically tackle these tasks. Here’s a step-by-step approach:
Make a List: Write down all the tasks you’ve been avoiding.
Lift the Lid: Understand what needs to be done without the pressure to do it all at once.
Start Small: Begin with the easiest tasks and gradually move to the harder ones. Set a timer for five minutes to reduce initial resistance.
Manage Discomfort: Acknowledge that it’s going to be uncomfortable but necessary. Use strategies to comfort yourself during and after tackling these tasks.
Regulating Emotions and Moving Forward
Really focus on regulating your emotions as you confront these tasks. Comfort yourself through the process, and find ways to calm your mind and body. Let go of self-criticism and be kind to yourself as you work through them (easier said than done sometimes I know). The most important thing to remember, is that dealing with them will improve your overall well-being - so it’s worth it!
So in conclusion…
Overcoming task avoidance in ADHD involves facing discomfort and systematically addressing accumulated tasks. It’s not going to feel nice at the start, it might be scary or even painful. But by acknowledging the challenge and employing strategies to manage it, you can reduce the constant burden and improve your quality of life.
If you have any questions or need further tips on handling task avoidance, feel free leave me a comment. Take care and live your life to the fullest!