shifts attention to doing more effective things.
Keypoints
Those with adult ADHD can benefit from learning how to learn from good experiences.
When something good happens, enjoy it rather than treat it as luck.
Consider how to adjust in complex situations by choosing the right next step.
Reaching with other ADHD patients, they understand the unique challenges of neurodivergence.
Have you noticed that people with ADHD, regardless of age, remember that people have more negative reviews than positive reviews? While all human brains are associated with negative bias, the minds of people with ADHD seem particularly easy to grasp their "bads".
is likely, a pattern that has been criticized for years for forgetting things, doing things in a unique way, fighting impulsives or emotional control. While it is helpful to remember the lessons of challenging past situations, we can apply them to the present and in the future, many people with ADHD will actually benefit from learning how to learn from good experiences.
This positive reinforcement helps us grow, learn new skills and be confident - all of which are important contributors to fulfilling our lives.
Change is possible if you find that your negative thoughts are blocking a more positive outlook. When you start small things and develop the habit of shifting your attention to attention and doing more effective things, you actively start overcoming negative thinking, developing a growth mindset, and living a more valuable and productive life.
Positive, beneficial experiences are not only the basis of self-esteem and self-management, but also nourish inner strength. To overcome the good time for negative bias, they must be installed in the neural structures of the brain. This process requires a long enough time in working memory to be transferred to long-term memory.
By definition, people with ADHD usually face working memory challenges. So, this transfer won't happen as often as we would like, if anything. So the key is to focus more frequently on positive thoughts and experiences. By gradually adding these wonderful moments, you will get "long enough" to reverse negative bias.
Then you can live in the power of "still" instead of the shadow of "can't". By accepting that life is a series of taking reasonable risks, weighing the costs and benefits of things, and naturally when the time comes, you will raise the volume of optimism and confidence. You pay more attention to progressing smoothly and your innate talents. This process helps you build resources to help you when you encounter difficulties. You learn to distinguish between real threats and imitate their distortions.
So, how do you really reduce the noise of negative bias?
1.Slow down
When good things happen, enjoy it. In our super fast paced world, people move to the next thing so quickly that they miss the important integration they need to consolidate their memory.
slow down by taking a more cautious approach to your day. As the saying goes, stop and smell the fragrance of roses. Let your thoughts wander around and release stress to stay focused. Take the time to pay attention to when it feels good and reflect on the experience. Maybe you enjoyed your favorite lunch in the park. Maybe a colleague praised you for doing a good job. Or, you just feel good on the day and look forward to watching a movie with friends later. Grasp these positive feelings at the moment and savor them carefully.
2. Reflect on the highs and lows of the day
Practice doing "highs and lows of the day" while having dinner with friends or family. If there is no one else around, try writing a diary, or finding a comfortable place to reflect on yourself. By doing this exercise, you can create a safe place to save both positive and negative events—giving them the same weight. This process will help establish new, important neural pathways . If there are too many "highs and lows" every day to adapt, then do it regularly every week, such as Sunday dinner. This way, you can look back on the previous week and set the tone for the next week.
To avoid staying at low points for too long, try to come up with a viable way to rebound or learn from negative situations. This will help to strengthen your resilience and strengthen your confidence. Here are some examples of positive shifts that can combine old critical thinking with useful alternatives:
Replacement: I was too distracted to work today to accomplish what I promised.
instead: tomorrow I will find a quiet place to focus on my project.
Replacement: I feel sad for forgetting to wish my parents a happy anniversary.
On the contrary: I will set a reminder and call them tomorrow morning. I know they will be happy to hear from me even if I was one day late.
Remember, everything you did yesterday is over. Today is a new opportunity to change and do something different.
3. Seek supportive contact
These days, there are many unsettling things in the world, and we can't control most of them. But we can control who we welcome into our lives. We can find people who are kind, understand and supportive.
Adults with ADHD benefit from a support system consisting of people who understand their particular challenges – people who understand the feeling of living with the divergent brain. If you are trapped in a negative mindset, these individuals and communities can support you. They may be friends, neighbors, relatives or colleagues. Open your heart to those who will bring positive and caring to your life.
You will create beautiful memories and enjoy a positive experience through strong relationships. These interactions build neural pathways we seek to create, strengthen inner strength and promote interpersonal relationships.
4.Cultivate the mind-body connection
Exercise and physical health have a positive impact on our emotions and mentality. Walking, cycling, or even dancing can improve your mood just as it provides energy boost. Yoga and meditation are mindfulness tools that help you focus and stay positive. Exercise can also give you some rest from your daily needs.
The most important thing is that physical activity keeps you away from the screen and the device so that your brain can rest and unplug. Make exercise a part of your daily self-care and enjoy the benefits of calm and relaxation.
5. Maintain growth mentality
For ADHDAdults, the attraction to negative emotions and maintaining bad experiences is long-standing and deeply rooted. Reversing the route is a difficult challenge. However, practice and patience can be improved and successful.
Do one thing a day and use "Growth Mindset" method. In short, be willing to learn from your experience and be better. See if you can gradually add a good time of the day and continue building them like a pile of blocks. If you have setbacks, acknowledge it. Then dust yourself off and get back on track.
Resilience goes a long way toward turning negative mindsets into positive mindsets. It is an antidote to anxiety and shame, which is why resilience is so important to help adults with ADHD reduce the noise of self-judgment and increase the volume of personal verification.
