ADHD - Decision Fatigue - Jim Livingstone - ADHD Optimist

ADHD - Decision Fatigue

What Causes Decision Fatigue?

Decision fatigue occurs when the quality of decisions deteriorates after making many decisions. For people with ADHD, this happens more quickly and intensely due to executive function differences. Each decision, no matter how small, draws from the same mental energy reserve.

Those with ADHD are often great at making “hot decisions” at urgent moments — a sudden household crisis or getting a friend to the emergency room. Fast-moving events light up the neurotransmitters of the ADHD brain and focus attention. We are not as good at making “cold decisions,” which are information-driven and require us to make up our minds after a lot of thought. 

There’s just too much information, and I can’t seem to decide in time” is a common refrain heard from many of us with attention deficit. Throw in problems enlisting our executive functions and a desire to get things over with, and we make a lot of decisions we wish we could take back. Here are some strategies for making smarter decisions we won’t regret.

Daily Routine Templates

• Morning and evening routines: Create step-by-step checklists for recurring daily processes

• Workday start up sequence: Develop a consistent 10-15 minute routine that signals your brain it's time to focus

• Task transition protocols: Predetermined steps for shifting between activities (e.g., 5-minute clean up, 2-minute breathing exercise, then review next task)

Wardrobe Simplification

• Capsule wardrobes: Curating a limited selection of mix-and-match items

• Outfit formulas: Creating simple equations (e.g., dark pants + solid top + cardigan)

• Decision-free days: Pre-selecting outfits for the entire week on Sunday

• Uniform approach: Adopting a personal "uniform" for workdays to eliminate daily choices

Meal Planning Strategies

• Weekly meal templates: Assigning food themes to specific days (e.g., Monday: pasta, Tuesday: tacos)

• Batch cooking: Preparing multiple meals at once to freeze

• Staple meals: Developing 5-7 go-to meals that require minimal thought

• Subscription meal services: When they make sense for reducing planning burden

Digital Defaults

• Bookmarking systems: Creating folders for frequently visited sites

• Email templates: Pre-written responses for common messages

• Default responses: Prepared answers for typical requests or invitations

• Auto-scheduling tools: Using apps like Calendly to eliminate back-and-forth scheduling

• 2^nd Brain: Design a retrieval system for all the important information

I used to use Post-it notes and bits of paper, but I quickly became overwhelmed and could not keep track of all my notes. I had to find a simple but effective alternative to my hit-and-miss approach to organising my thoughts and life.

I have a master file on my laptop; when I am looking for something, I use keywords. This search function is excellent at finding any number of notes or articles without getting stressed trying to remember which folder or file I put them in. I use Microsoft Office, but Google Docs does the same thing.

I found it to be a game changer for me to quickly find a file or folder from the thousands of documents, notes, and manuscripts I have written or collected over the last five years

Environmental Design

• Decision-free zones: Designating spaces where no choices need to be made

• Visual cueing: Setting up your environment with reminders that eliminate the need to decide

• Reducing options: Deliberately limiting choices in areas that aren't priorities

• Choice architecture: Structuring environments to make the best decisions default ones

Automation Tools

• Bill payment automation: Setting up automatic payments for recurring expenses

• Subscription services: Strategic use for essentials (household supplies, medications)

• Digital assistants: Using Alexa/Google Home for reminders and routine tasks

• If-This-Then-That (IFTTT) protocols: Creating automatic digital workflows

Decision-Making Frameworks

• The 10/10/10 rule: Will this matter in 10 minutes? 10 months? 10 years?

• Two-minute rule: If it takes less than two minutes, do it immediately

• Eisenhower Matrix: Urgent/important quadrants for prioritization

• Values-based decisions: Creating a personal values checklist for bigger decisions

ADHD-Friendly Decision-Making Frameworks

For Small Decisions:

• 2-Minute Rule: If it takes less than 2 minutes, do it now

• Coin Flip Method: If you're willing to let a coin decide, the options are equally good

• Defaults First: Go with your predetermined default unless there's a compelling reason not to

For Medium Decisions:

• 3-Option Maximum: Limit yourself to considering only 3 options

• Good Enough Principle: Aim for "good enough" rather than perfect

• Future Self Check: What would make your future self thank you?

For Big Decisions:

• Values Alignment: Does this align with my core values? (List your top 3 values)

• 10/10/10 Rule: Will this matter in 10 minutes? 10 months? 10 years?

• Energy Return: Will this decision give me more energy than it takes?

Final Reminders

• Aim for success, not perfection (perfectionism fuels ADHD procrastination)

• Trust your intuition alongside logical analysis

• Good decisions today create a better tomorrow

• Your decisions should connect to your higher purpose

• Progress matters more than comparing yourself to others

Download a Copy of My Decision Template

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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.