ADHD - S***-Strategy - Jim Livingstone - ADHD Optimist

Thriving with ADHD, using the Power of S-Words Strategy

Living with ADHD as an adult presents unique challenges that can affect every aspect of life. The constant struggle with attention, organisation, and emotional regulation can leave us feeling overwhelmed and defeated. However, by implementing what I call the "S-Words Strategy," adults with ADHD can create meaningful improvements in their daily functioning and overall well-being.

Why This Matters

We know ADHD brains are wired differently. They often crave stimulation, struggle with working memory, and have difficulty with executive functions like planning and prioritisation. These differences aren't deficits—they're just different operating systems that require specialised approaches. The S-Words Strategy provides a framework specifically designed to work with your ADHD brain rather than against it.

The S-Words Strategy Framework

Solitude

Adults with ADHD often feel bombarded by external stimuli. Regular periods of solitude allow you to reset and reconnect with yourself.

Example: James, a marketing executive with ADHD, was constantly distracted by notifications and colleagues' requests. He started booking a conference room for 30 minutes each morning before anyone arrived. This quiet time allowed him to plan his day and focus on his priorities before the chaos began.

Strip Away Complexity

ADHD brains can become easily overwhelmed by too many options or complicated processes.

Example: Sarah struggled with meal planning until she stripped away the complexity. Instead of trying 14 different meals each week, she created a rotation of just 5 simple, nutritious meals that she could prepare without much thought.

Simplify

Reduce unnecessary steps in your processes and eliminate redundant activities.

Example: Miguel simplified his morning routine by selecting his clothes the night before and keeping his essential items in a dedicated tray by the door. This reduced his morning decision fatigue and helped him leave on time.

Streamline

Create efficient workflows that reduce friction in daily activities.

Example: Alisha streamlined her bill-paying process by setting up automatic payments for regular bills and dedicating just 30 minutes every Friday to handle any remaining financial tasks.

Sleep

Quality sleep is foundational for ADHD management yet often challenging to achieve.

Example: Derek struggled with racing thoughts at bedtime. He implemented a "shutdown sequence" that included putting away electronics 90 minutes before bed, taking a warm shower, and reading fiction (not work-related material). His sleep quality improved dramatically, as did his daytime focus.

Structure

Creating external structures compensates for challenges with internal organisation.

Example: Leila created a structured workspace with visual cues. Her desk featured color-coded folders for different projects, and she used a large wall calendar to map out deadlines. This external structure reduced her anxiety about forgetting important tasks.

Systems

Reliable systems reduce the cognitive load of routine activities.

Example: Carlos developed a "launch pad" system near his front door with hooks for keys, a charging station for electronics, and a whiteboard for important reminders. This system virtually eliminated his frantic morning searches for essential items.

Schedules

Time blindness is a common ADHD challenge. Clear schedules provide external time management support.

Example: Taylor struggled with time management until she started using a time-blocking approach in her digital calendar. She scheduled everything—including breaks, transitions between activities, and buffer time for unexpected issues. This visual representation of time helped her develop a more realistic sense of how long activities take.

Stop

Learning to pause before reacting can prevent impulsive decisions.

Example: Raj implemented a 24-hour "shopping pause" for non-essential purchases. When tempted to buy something, he added it to a wish list and set a reminder to review it the next day. This simple "stop" technique reduced his impulsive spending by 70%.

Self-Doubt

Challenging negative self-talk is crucial for emotional well-being with ADHD.

Example: Christine kept a "success journal" where she documented daily wins, no matter how small. When self-doubt crept in, she reviewed her journal to remind herself of her capabilities. This practice helped counteract years of internalised criticism.

Shame

Many adults with ADHD carry shame from years of misunderstanding and criticism.

Example: Michael joined an ADHD support group where he could share experiences with others who understood. Hearing similar stories helped him realise his challenges weren't character flaws but symptoms of his neurological difference. This community connection significantly reduced his shame.

Start

Beginning tasks is often the biggest hurdle for ADHD brains.

Example: Priya used the "five-minute rule"—committing to just five minutes of a challenging task. She found that once she started, momentum often carried her forward. For important projects, she scheduled specific "starter sessions" where her only goal was to begin the task, removing the pressure to complete it.

Conclusion

The S-Words Strategy doesn't require perfection. In fact, expecting perfection would contradict the entire approach. Instead, focus on progress and incremental improvements. When one strategy works well, build on that success. When another falls short, adjust and try again.

Remember that managing ADHD is not about "fixing" yourself—it's about creating an environment and routines that work with your unique brain wiring rather than against it. By implementing these strategies, you can reduce frustration, increase productivity, and most importantly, develop greater self-compassion.

I've created a comprehensive worksheet to help you apply these strategies to your specific situation. Use it as a starting point, and feel free to customise it to better fit your needs. The most important thing is to begin somewhere—even small changes can create significant improvements in your quality of life.

What's one S-Words Strategy you could start implementing today?

Grab a copy of the worksheets below

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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.