A Simple Way ADHDers Can Deal with Negative Thoughts

One of the most powerful choices you can make with ADHD:

Defusion.

Defusion is a technique that comes from Acceptance and Commitment Therapy.

And lucky you got the spark notes version in today’s post.

They say humans experience 6,000-70,000 thoughts a day.

In that range are bound to be good thoughts, bad thoughts, ugly ones, and darker ones.

And with ADHD, let’s say you’re on the higher end of that range.

(for obvious reasons)

Unfortunately, there’s a lot of room for dark, negative thoughts that are tough to shake off.

The good news: Defusion is the way.

Defusion is the choice of stepping back from your mind for a moment.

Think of it as detangling yourself from your actual thoughts.

(Yes what I’m saying is that you are not your thoughts)

Here's how:

1. Simply notice.

Say out loud, “I notice I’m having the thought of…” and describe your experience without harsh self-judgment.

For example:

“I notice I’m having the thought of that dark moment again.”

2. Give thanks.

You may find it helpful to give your mind appreciation in doing this. Really try and make it personal.

For example:

“Thanks, mind, you know these thoughts come and go, and you’ve got my back.”

3. Be curious.

With as many thoughts as you get, practice curiosity so this can help you plan for future thoughts.

This is where you see a thought come, and simply let it go when it does leave.

For example:

“Ah, there it comes again, that thought. I’ll just watch it for a moment and notice it leaving when it does.”

Let them come and go as if you were driving past a friend's home.

The point of this is not to control your thoughts, just to simply notice them with a curious mind.

This three-step process is defusion in action.

Use it at home.

Use it at work.

Use it in public.

No one has to know.

And with each attempt, you'll become more proficient at it.

You don't need to hold on to every thought so it does not have a hold on you.

Thank you, defusion.

Take care.