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6 Ways to Slow Down the Adult ADD Brain

Contributed by: Jennifer Koretsky

If you have adult ADD, then you know that sometimes, slowing down is a very hard thing to do. There are so many tasks to accomplish and so little time to get them done. So your mind goes into high speed, trying to accomplish it all and more, or worrying about the fact that it seems impossible to get it all done. As a result, you spend a lot of time stressing, and very little time enjoying life.

While slowing down is a difficult skill to build, it can be done. Here are 6 proven ways to slow down the adult ADD brain:

  1. Leave Work
    Set your business hours and stick to them! Although sometimes it’s necessary to work late, don’t do it unless you absolutely have to! You’ll work more efficiently during the day when the time you have to accomplish your tasks is limited. And take weekends off (or at least 2 days a week)! You deserve it.
  2. Plan a Night Out with Others
    Nothing is more fun than a night out with people you like. This could be coworkers, friends, family, or members of a group you belong to. Enjoy yourself.
  3. Make a Weekly Commitment (Like Taking a Class or Participating in a Group)
    Get an excuse to get out of the house and out of the office every week! Take a class, preferably learning something you always wanted to know how to do. Make sure you *pay* for the class in advance so you won’t be tempted to skip it!
  4. Journal
    Journaling forces you to stop, reflect and process. It helps you manage stress and gain clarity. Make the decision to do it every day – even if it’s just for 10 minutes! Don’t worry about grammar, spelling, punctuation, or flow because no one else ever has to see it.
  5. Meditate
    There are many different ways to meditate, but I prefer mindfulness meditation. Mindfulness meditation is simply the act of being in the present moment – whether you are working, walking, or doing the dishes! Try to keep your mind in the moment, and don’t follow stressful or worrisome thoughts when they arise. It’s okay to begin slowly by doing 5 minutes of mindful meditation a day, and then building on your practice as you become more comfortable.
  6. Turn off Your Computer 2 Hours Before Bed
    Computers are quite stimulating, especially for ADDers. Oftentimes, you’ll find yourself sitting at your computer at 3 o’clock in the morning totally engrossed in researching something completely random. You just can’t step away from it to go to sleep, and that’s because the computer wakes up your brain. Turn the computer off two hours before bed in order to properly wind down, and slow down, at night.

Jennifer Koretsky is the author of Odd One Out: The Maverick’s Guide to Adult ADD. She is a Senior Certified AD/HD Coach and the Founder of the ADD Management Group, LLC. Jennifer and her team work with ADD adults who are overwhelmed with everyday life in order to help them simplify, focus, and succeed. For free resources and information on adult ADD, visit

Posted on July 22, 2008