🕰️ ADHD and Waiting Mode Paralysis: 5 Steps to Regain Control
Many ADHD women feel 'stuck' in waiting mode, leading to frustration and anxiety.
🤔 Examples of Waiting Mode:
📅 Appointment: Preoccupied with an upcoming appointment, constantly checking the time, feeling restless.
📧 Feedback: After submitting work, the wait for feedback can be nerve-wracking, leading to email-checking and overthinking.
🎉 Social Events: Anticipation can cause outfit changes, anxiety, and even thoughts of canceling.
📱 Response: After texting, the wait for a reply can lead to phone-checking and overthinking.
Being preoccupied during these periods and unable to get what you need to get done.
🧠 The Science Behind Waiting Mode
Waiting mode may have to do with emotional regulation issues, impulsivity, and anxiety, but we don’t quite understand it.
🌟 Strategies to Combat Waiting Mode:
❤️ Self-Compassion: Remember, waiting mode is part of ADHD, not a personal flaw. Be kind.
🧘 Low Demand Tasks: Engage in simple tasks. Keep a list of them so you can still accomplish things that don’t require a lot of thinking. Don’t demand more than you are capable of when you are anxious.
🏃 Move Your Body: Physical activity can help reduce anxiety.
⏰ Schedule Appointments Early: This can help avoid waiting mode altogether!
⏳ Set a Timer: Set a reminder a few hours before appointments to manage time efficiently and reduce stress. You can start “ waiting” a few hours before rather than the whole day.
🔚 Wrapping Up
With strategies like self-compassion, exercise, alarms, and intelligent scheduling, ADHD women can navigate waiting mode challenges more effectively.