Hello Reader,
As an ADHD coach, I'm excited to share insights about the 10 ADHD disruptors that can significantly impact your daily life. Understanding these patterns isn't just about identifying problems—it's about developing strategies that work with your brain rather than against it. I discovered this valuable framework through Coaching with Brooke's Book, I liked this descriptor of the things that get in our way of thriving:
The 10 ADHD Disruptors at a Glance
1. Underwhelm
2. Exciting New Ideas
3. Hyperfocus
4. Overwhelm
5. Burnout
6. Low Dopamine
7. Emotional Dysregulation
8. Feelings of Failure and RSD
9. Comparison and RSD
10. Shutdown
The 10 ADHD Disruptors: Science and Solutions
1. Underwhelm: The Silent Productivity Killer
The Science: The ADHD brain requires more stimulation to stay engaged due to lower baseline dopamine levels. Under-stimulation leads to boredom, frustration, and avoidance.
Strategies:
- Add stimulation to boring tasks (music, movement, changing environments)
- Use body-doubling techniques for accountability
- Turn mundane tasks into games or challenges
2. Exciting New Ideas: The Dopamine Rush
The Science: Novelty triggers the brain's reward center, making new ideas feel irresistible while older projects lose their appeal.
Strategies:
- Maintain an idea journal to capture thoughts without immediate action
- Implement a "cooling-off period" (24 hours) before starting new projects
- Use the "one in, one out" rule—finish something before starting something new
3. Hyperfocus: The Double-Edged Sword
The Science: Hyperfocus is an intense state of concentration that can be both a strength and a challenge, potentially leading to neglect of other responsibilities.
Strategies:
- Set clear boundaries and time limits with external cues (alarms, timers)
- Create pre-hyperfocus rituals (hydration, snacks, stretching)
- Plan breaks in advance to check in with basic needs
4. Overwhelm: When Everything Feels Too Much
The Science: The ADHD brain processes stimuli differently and struggles with executive functions like prioritizing and breaking down tasks.
Strategies:
- Break projects into micro-steps and focus on one action at a time
- Use visual organization tools like mind maps or Kanban boards
- Implement the "Rule of Three": Pick just three priority tasks each day
5. Burnout: The Exhaustion Cycle
The Science: ADHD often leads to cycles of intense productivity followed by exhaustion, perpetuating a boom-and-bust pattern.
Strategies:
- Prioritize energy management, not just time management
- Schedule breaks as requirements, not rewards
- Recognize early warning signs and respond with proactive self-care
6. Low Dopamine: The Neurochemical Challenge
The Science: Dopamine plays a crucial role in attention, motivation, and reward processing. Lower dopamine levels make starting tasks difficult.
Strategies:
- Jump-start motivation with physical movement
- Create a "dopamine menu" of healthy, stimulating activities
- Start with the easiest step possible to build momentum
7. Emotional Dysregulation: The Intensity of Feeling
The Science: ADHD affects the prefrontal cortex, which regulates emotions, while the emotional processing center (amygdala) is more reactive.
Strategies:
- Name and validate emotions rather than suppressing them
- Use grounding techniques like deep breathing or the 5-4-3-2-1 senses method
- Implement a "pause rule" before reacting in emotionally charged situations
8. Feelings of Failure and Rejection Sensitive Dysphoria (RSD)
The Science: RSD is a neurologically based extreme sensitivity to rejection or perceived failure, making even minor criticism feel devastating.
Strategies:
- Challenge negative self-talk with evidence-based thinking
- Develop a "rejection buffer" by listing past successes and strengths
- Use self-talk strategies: Shift from "I'm a failure" to "I'm learning"
9. Comparison and RSD: The Social Media Trap
The Science: Social comparison can trigger RSD responses in ADHD brains, especially with inconsistent performance abilities.
Strategies:
- Limit social media usage or curate feeds to reduce triggers
- Focus on personal growth rather than external validation
- Reframe comparisons: "What can I learn?" instead of "Why am I not like them?"
10. Shutdown: The Ultimate Avoidance
The Science: When the nervous system is overwhelmed, it can trigger a freeze response—feeling paralyzed and unable to take action.
Strategies:
- Reduce sensory input (dim lights, noise-canceling headphones)
- Create a "shutdown prevention plan" with clear steps for recovery
- Reach out to a trusted support person for co-regulation
Taking Action
- Identify which disruptor resonates most with your current struggles
- Choose one strategy to implement this week (small steps lead to big changes)
- Seek out community spaces where you feel seen and supported
Remember, progress isn't linear, and it's essential to be patient and compassionate with yourself. ADHD brains aren't broken—they just operate differently. Understanding these disruptors and implementing targeted strategies can significantly improve your ability to manage symptoms and enhance your quality of life.
As your ADHD coach, I'm here to support you in developing personalized strategies that work for your unique brain. Together, we can create systems that help you thrive—not despite your ADHD, but sometimes because of the creative, energetic brain you have.
Let's thrive together!
Coach Amy
ADHD and Wellness Coach
