Practical strategies for managing decision-making with ADHD

Harold Robert Meyer and The ADD Resource Center 11/6/2024

  1. Break it down:
  • Split big decisions into smaller, more manageable chunks
  • Focus on one aspect at a time rather than the whole decision
  1. Use time limits:
  • Set a timer for 5-10 minutes to avoid getting stuck in analysis paralysis
  • When the timer goes off, commit to making a choice
  1. Try the 2-minute rule:
  • If a decision will take less than 2 minutes, make it immediately
  • This prevents small decisions from piling up and becoming overwhelming
  1. Create a structured approach:
  • List pros and cons
  • Rate options on a 1-10 scale for important factors
  • Use decision matrices for more complex choices
  1. External supports:
  • Ask a trusted friend or family member to be a sounding board
  • Use apps designed for decision-making
  • Write things down to get them out of your head
  1. Reduce options: *
  • Limit yourself to 2-3 choices when possible
  • Remove obviously unsuitable options quickly
  1. Check in with your body:
  • Notice physical reactions to different options
  • Sometimes your gut feeling can help guide you

Most decisions we agonize over are actually low-stakes and reversible. For people with ADHD, the tendency to treat every decision as monumental can be paralyzing. Here’s the reality:

  • Will choosing the “wrong” lunch matter in a week? Probably not
  • Will picking one shirt over another impact your life path? Rarely
  • Even many work decisions can be adjusted or corrected later

The ADHD brain often gets stuck in:

  • Overthinking minor choices
  • Second-guessing after decisions are made
  • Imagining worst-case scenarios
  • Seeking a “perfect” choice that doesn’t exist

A helpful question to ask yourself: “On a scale of 1-10, how much will this decision matter in a month?

  • If it’s below a 5, make a quick choice and move on
  • Save your mental energy for the few decisions that truly are significant

Red Flags That You’re Over-Analyzing:

  • You’ve been thinking about it for more than 10 minutes
  • You’ve asked multiple people for their opinions on something simple
  • You’re researching extensive reviews for a basic purchase
  • You keep coming back to the same thought loop
  • You’re playing out detailed “what if” scenarios

Quick Reality Checks:

  1. Ask yourself:
    • “Will I remember this choice next week?”
    • “Could I fix or change this if needed?”
    • “Am I trying to control something uncontrollable?”
  2. The “One Year Test”:
    • “Will this matter in one year?”
    • If no, decide within 5 minutes
  3. The “Friend Test”:
    • “If a friend told me they were stuck on this, what would I say?”
    • We’re often harder on ourselves than others

Practical Action Steps:

  • Set a timer for 2 minutes to decide
  • Pick the first reasonable option
  • If stuck between two similar options, literally flip a coin
  • Create a “decision journal” to track when you stressed over minor choices (this helps build perspective)

Pro-tip from The ADD Resource Center:

When faced with multiple choices, don’t focus on picking the best option. Instead, eliminate choices one by one until you’re left with your answer.”

This is a really smart approach for ADHD brains because:

  1. It’s easier to recognize what you don’t want than what you do want
  2. It reduces the mental load of comparing multiple options simultaneously
  3. It gives you a clear, sequential process to follow
  4. It helps avoid the overwhelm of trying to pick “the perfect choice”

For over 30 years, Harold Robert Meyer and The ADD Resource Center have provided expert ADHD support through:

  • Comprehensive services for individuals, families, and organizations:
    • Personalized guidance and education
    • Behavioral intervention strategies
    • Support for healthcare providers, educators, and industry
  • Evidence-based resources:
    • Informative articles and publications
    • Workshops and seminars
  • Advocacy to promote understanding and reduce stigma

Unlock valuable ADHD insights: Subscribe today

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