ADHD - 'Boxing' for ADHD Brains - Jim Livingstone - ADHD Optimist

‘Boxing’ for ADHD Brains 3 Minutes

People with ADHD often experience what's called "thought flooding", where multiple thoughts, ideas, and emotions compete for attention simultaneously. ‘Boxing’ is a mental organisation technique that can help create boundaries between different areas of thinking, allowing you to focus on one thing at a time.

Key ‘Boxing’ Strategies for ADHD

1. The Mental Container Method

Visualise creating distinct "boxes" where you can temporarily store thoughts that aren't relevant to your current focus:

• Before starting a task, take 2-3 minutes to sit quietly

• Imagine a physical container (box, safe, folder, case).

• When intrusive thoughts or emotions appear, mentally place them in the box

• Reassure yourself that you can retrieve these thoughts or emotions later

• Practice saying: "Not now, but later"

2. Physical Boundaries for Mental Spaces

Create dedicated physical spaces that your brain associates with specific activities:

• Designate different areas for different tasks (work desk vs. creative corner)

• Use transition rituals when switching between spaces (3 deep breaths, stretching)

• Consider using different lighting or background sounds for different activities

• Visual cues like coloured folders or sticky notes can reinforce boundaries

3. Time Blocking with Buffer Zones

ADHD brains benefit from clear temporal boundaries:

• Schedule specific blocks for different types of activities

• Build in 10-15 minute "buffer zones" between activities

• Use timers to create a sense of containment

• Consider the Pomodoro technique (25 minutes of focus + 5-minute break)

4. The "Parking Lot" Technique

Keep a small notebook or digital note dedicated to capturing intrusive thoughts:

• When a distracting thought appears, quickly write it down

• This satisfies your brain's need to "hold onto" the thought

• Return to your focus, knowing the thought is safely stored

• Review your "parking lot" during scheduled times

5. Sensory Anchors

Use sensory cues to help your brain recognise which "box" you're in:

• Specific scents (essential oils) for different mental states

• Different background music playlists for different tasks

• Tactile objects (stress ball for processing emotions, smooth stone for focus)

• Special glasses or clothing items associated with deep focus

6. Verbal Sector Cues

Develop specific phrases that signal to your brain it's time to switch boxes:

• "Now I'm switching to work mode"

• "Creative thinking starts now"

• "Emotional processing paused"

• Say these out loud for a stronger impact

Practising ‘Boxing’: A Mini-Exercise

Try this quick exercise to experience ‘boxing’:

1. Take three deep breaths

2. Imagine a beautiful wooden box with a secure lid

3. Think about something that's been distracting you

4. Visualise placing that thought carefully in the box

5. Close the lid and lock it if needed

6. Tell yourself: "This is safe here until I choose to open it again"

7. Feel the mental space that has opened up

8. Direct that space toward your priority task

Remember that ‘boxing’ is a skill that improves with practice. Start with short periods and gradually build your capacity to maintain these mental boundaries.

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This site is not intended to provide and does not constitute medical, legal, or other professional advice. The content in this newsletter is designed to support, not replace, medical or psychiatric treatment. Please seek professional help if you believe you may have Mental Health Issues.