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ADHD Removal Strategy:

Less Is Better

Why Your Brain Needs Subtraction, Not Addition

Remember that quote from my last newsletter, ADHD Burnout, about drowning in tasks on a treadmill that keeps getting faster? Today, I'm sharing the "better way" I promised—and it might surprise you. The solution isn't another productivity system or life hack. It's the opposite: strategic removal.

Your ADHD brain is already working overtime. Instead of adding more complexity, it's time to embrace the radical power of less.

1. The Addition Trap: Why More Always Feels Like the Answer

If you're like most adults with ADHD, your phone is probably filled with productivity apps you've downloaded but rarely use, and you're still paying for subscriptions. Your browser has seventeen tabs open to "systems that will finally organise your life." (I currently have 101 files on my laptop monitor. How to fix it? Get a bigger monitor! Just kidding) Your desk drawer contains half-finished planners from various attempts to "get your act together."

Welcome to the Addition Trap—the seductive belief that the next tool, system, or strategy will finally be the one that works.

Why ADHD Brains Fall for "Productivity Porn"

Our brains crave novelty and dopamine hits. That shiny new app promises both. When we're struggling with executive function, the idea of a "revolutionary system" feels like salvation. We think: "This time will be different. This system will fix everything."

But here's what actually happens: each new system requires setup time, learning curves, and ongoing maintenance. Your already overwhelmed prefrontal cortex now has to manage not just your life, but also the systems designed to manage your life.

The Hidden Energy Cost

Every app, system, and process you maintain requires what researchers call "cognitive load"—mental energy your brain needs for other tasks. When you have seventeen different ways to track tasks, your brain spends precious executive function deciding which system to use instead of actually doing the tasks.

Neurotypical advice often backfires spectacularly for ADHD brains. More structure sounds good in theory, but complex systems become another source of overwhelm rather than relief.

2. Strategic Subtraction Framework: Your Path to Mental Freedom

Instead of asking "What should I add?" start asking "What can I remove?" Here are three powerful subtraction strategies:

The 3-Month Rule: Look at your phone, your desk, your commitments. If you haven't actively used something in three months, it's not serving you—it's creating mental clutter. Delete the app. Cancel the subscription. End the commitment.

This isn't about perfection; it's about honesty. That meditation app you downloaded six months ago? If you haven't opened it recently, it's not the right tool for you right now. And that's okay.

The One-In-One-Out Policy. Before adding anything new to your life—whether it's a commitment, a system, or even a subscription—remove something else first. This prevents the gradual accumulation of complexity that slowly drowns ADHD brains.

Want to try a new fitness routine? Great! But first, identify what you'll stop doing to make space for it. This forces you to be intentional rather than reactive.

Energy Auditing: Your Week of Truth. For one week, track your energy levels throughout each day. Notice what activities, people, and commitments energise you versus what drains you. ADHD brains have limited energy reserves—spend them wisely.

After your audit, ruthlessly eliminate energy vampires. Yes, even if they seem "important" or "productive." If something consistently drains you without providing proportional value, it has to go.

3. Permission-Based Living: The Art of Strategic Quitting

Here's something nobody talks about: You have permission to quit things that aren't working. This isn't failure—it's intelligent resource management.

Give Yourself Explicit Permission Write this down and put it somewhere visible: "I have permission to stop doing things that don't serve me, even if I started them with good intentions."

Many ADHD adults struggle with this because we've been conditioned to believe that quitting equals failure. But strategic quitting is actually a superpower. It frees up mental bandwidth for what truly matters.

The Power of "Good Enough" Perfectionism and ADHD often go hand in hand, creating a toxic cycle where we either do something perfectly or not at all. Break this cycle by embracing "good enough."

Your system doesn't need to be perfect—it needs to be functional. Your approach doesn't need to impress anyone—it needs to work for your brain. Good enough systems that you actually use beat perfect systems that overwhelm you.

Identify Your Non-Negotiable 3-5 Priorities. This is harder than it sounds, but crucial. What are the absolute most important areas of your life? Family? Health? Career? Creative expression? Pick 3-5 maximum.

Everything else becomes negotiable. This doesn't mean you ignore other areas, but it means you stop feeling guilty about not optimising everything simultaneously.

4. Practical Subtraction Tactics: Where to Start Today

Digital Declutter: Start with your phone. Delete apps you haven't used in the past month. Unsubscribe from email lists that no longer serve you. Turn off non-essential notifications. Your phone should support your life, not hijack your attention every few minutes.

Move social media apps off your home screen. If you want to use them, you can—but add that extra friction to prevent mindless scrolling that steals your focus.

Commitment Pruning: Look at your calendar. What commitments drain your energy without providing meaningful value? It might be that committee you joined out of obligation, the hobby group that no longer interests you, or the regular social event that feels more like a chore.

Practice this phrase: "I need to reassess my commitments right now, so I won't be able to continue with [activity]. Thank you for understanding."

Decision Fatigue Reduction: ADHD brains burn through decision-making capacity quickly. Eliminate recurring micro-decisions wherever possible. Meal planning, choosing workout clothes, deciding what to wear—these small decisions add up.

Automate what you can. Create templates for common responses. Establish routines that reduce daily decision load.

The "Hell Yes or No" Filter When someone asks for your time, energy, or commitment, use this simple filter: If it's not a "hell yes," it's a "no." This prevents the accumulation of lukewarm commitments that gradually drain your resources.

5. The Maintenance Mindset Shift: Building Systems That Actually Last

The best system for your ADHD brain is the one you can maintain without thinking about it.

"Set It and Forget It" Systems Look for solutions that require minimal ongoing maintenance. Automatic bill pay instead of manual tracking. Standing grocery orders instead of weekly planning. Simple, consistent routines instead of complex optimisation.

High-maintenance systems might work for neurotypical brains, but they become another source of overwhelm for us. Choose boring, reliable systems over exciting, complex ones.

The Compound Effect of Small Subtractions Just as small additions accumulate into overwhelm, small subtractions compound into freedom. Deleting one unnecessary app might save you only five minutes of distraction daily, but over a year, that's over thirty hours of reclaimed focus.

Each subtraction makes space for what matters most.

6. Optimism Armour: Your Shield Against Mental Overwhelm

As you begin removing complexity from your life, your ADHD brain might panic. "But what if I need that app? What if people think I'm irresponsible? What if I'm missing out?"

This is where optimism becomes your armour.

The ADHD Mind's Vulnerability: Rejection-sensitive dysphoria makes us hypersensitive to perceived criticism. Executive dysfunction makes us doubt our ability to handle challenges. This combination can make subtraction feel dangerous, like removing safety nets.

Traditional "positive thinking" feels fake when your brain is wired to spot problems and catastrophize. But optimism is different.

The Optimist Creed: A Reality-Based Approach. Optimism isn't blind positivity. It is a hopeful and proactive attitude toward life that focuses on finding solutions and seeing opportunities, even in challenging situations. Optimism involves a realistic assessment of circumstances while maintaining a belief in the possibility of positive outcomes.

Why This Matters for ADHD

• Positive Thinking: "Everything will work out fine" (denial of reality)

• True Optimism: "This is challenging AND I can find a way through it" (acknowledgement + agency)

Optimism reduces the mental energy wasted on worst-case scenario planning that ADHD brains love to do. It's solution-focused rather than problem-obsessed—perfect for brains that need clear next steps.

When you're constantly adding complexity to your life, you need mental armour to protect against the inevitable overwhelm. Optimism isn't about pretending the treadmill isn't getting faster—it's about believing you have the skills to adjust your pace, change machines, or even step off entirely when needed.

Your Path Forward

The "better way" isn't about doing more—it's about doing less but doing it with intention. Start small. Pick one area of your life and subtract something that no longer serves you. Notice how that feels. Then do it again.

Your ADHD brain doesn't need more systems. It needs space to breathe, focus, and thrive. Give it that gift through the radical act of strategic removal.

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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.