It’s easy for ADHD people to jump to complex solutions. I’ll admit I’ve lost hours exploring new apps that promise to manage my whole life.
You probably already know what I’m going to say. Oftentimes simple is the way to success. For me, a Post-It Note list by my desk gets things done. I can always see it, and when something is done I just cross it off.
So why is complexity so attractive to ADHDers? And how can we work with it rather than fight it?
Why ADHDers Like to Complexify
- Novelty-seeking
We find it easier to focus on an interesting or difficult task. Our ADHD brains prefer complexity over boring.
In scientific terms regular tasks may not be stimulating enough to trigger dopamine release. Research shows that ADHDers have an interest-based nervous system. Tasks have to hit a certain threshold to be worth doing.
One way to achieve this is to “complexify”. Some ADHDers intentionally make things harder for themselves because they enjoy solving difficult problems. It can be deeply rewarding to find a unique fix to an impossible challenge. This also plays to ADHD strengths like creative thinking and innovation.
- Perfectionism
After years of struggling or feeling left behind, ADHDers can develop perfectionist tendencies. Producing a perfect piece of work seems like the antidote to critical parents or bosses. They might even see simple solutions as beneath them.
This mindset leads to pressure, anxiety, and ultimately overwhelm or burnout. You may find yourself endlessly delaying and procrastinating because you’re afraid it won’t be “perfect”.
- Overconfidence
Sometimes ADHDers are overconfident. They may think they can handle a complex system or succeed against all the odds. For these individuals simple solutions can seem boring or deficient.
The truth is that ADHD traits prevent even the smartest of us from achieving what we imagine. Issues with time management or working memory betray them. These are simply executive function weaknesses rather than an issue with intellectual ability.
You might understand complex academic topics, but following a complicated study system can seem overwhelming. Or you can create high-level project plans. But you can’t execute it.
BUT Complexity Causes Overwhelm
Making things too complicated has a dark side. There’s a tipping point at which complexity becomes counterproductive.
A study of adults with ADHD found they had the same ability as neurotypical people to develop organizational strategies. But the problem came when they tried to implement them consistently.
One issue is all-or-nothing thinking. If we slip up after a few days, that can be enough for us to ditch the whole project. Complex systems are especially susceptible. There are many more points where we can fail and decide to throw in the towel.
ADHDers often also struggle with prioritizing tasks. Our brains can get overloaded if there’s too many steps or inputs:
- Task overwhelm occurs when we feel like we’re got too much to do or too many urgent tasks.
- Logistical overwhelm happens when there are too many details. It often ends in ADHD paralysis.
Overwhelm is especially damaging due to the emotional fallout. We might feel like we’re a failure or that we’re living in total chaos. It becomes a vicious cycle where we’re always pushing harder, failing, and beating ourselves up inside.
How to Simplify Your Life
So how can we do better and be kinder to ourselves? The key is simplicity. Rather than creating monstrous systems that set us up to fail, we can choose an easier path. Aim to protect your energy and limit your opportunities to fail.
This could look like:
- Fully focusing on just one task at a time
- Break big projects down into small steps or micro tasks that are easy to complete
- Set external reminders such as alarms or automated notifications instead of trying to track everything in your head
- Stick with simple routines that will become automatic over time
- Use basic tools that don’t have too many distracting features
- Celebrate small wins as you go to keep motivated
Don’t Forget the Fun!
Simple and routine doesn’t have to mean boring. To stay motivated ADHDers need a healthy dose of novelty, challenge, or interest. It’s a bit like baking a plain old Victoria sponge cake. And then going crazy with the icing.
You could try including a small reward in your regular routine, such as listening to your favourite playlist while replying to work emails. Jazz up your boring task list with stickers or glitter pens. Or find a way to gamify mundane tasks like trying to finish the washing up before a particular song ends.
Key takeaway: Keep the core structure uncomplicated, but add small boosts for motivation and focus.
Digital or Analog?
Screens are everywhere these days. Sometimes picking up a pen and paper is a great antidote to hours on the laptop. Even just jotting down a to-do list can help free up headspace and make you feel more in control. Analog tools can help combat digital overload.
I personally fell into the trap of using complex task management tools like Trello and ClickUp to try to help me with task initiation. What happened was task management just became another thing I had to juggle. I got overwhelmed by my never-ending task list!
What did I do? I went old school. Now I stick Post-It Notes on my desk. I pick off tasks as and when I feel like doing them. If there are too many, I know it’s time to get my head down or start delegating and offloading some.
So how do the types of tools we use impact us?
Digital tools:
- Offer enticing productivity apps, calendars, and planners with novel features.
- These tools are often interconnected and automated. You can pull info from your email, travel bookings, or calendar all into one system and get automatic reminders of important events or tasks.
- High potential for distraction and overwhelm. Just opening your phone or laptop can send you down a rabbit hole for hours. All it takes is a single email or notification to send you off track.
- Can be hard to keep track of multiple systems, calendars, and lists.
- Tools are only visible when you’re using the device, so there can be a sense that they are less “real” and easier to ignore than pen and paper.
- Endless opportunities to try new approaches or tweak existing tools. I certainly love playing around with novel apps! But this can lead to procrastination, unnecessary experimentation, and overwhelm.
Analog tools:
- Writing by hand forces you to slow down and you have to visualize your tasks or schedule. This can help boost your memory and focus. Neuroscience studies who that handwriting activates multiple brain regions and may create a more complex encoding of information. In simple terms, we remember things better if we write them manually.
- Physical calendars or to-do lists are more visible and tangible than digital data.
- Planners where you only see a day or week at a time are great for avoiding overwhelm or overcommitment. With digital tools you can often scroll infinitely through time.
- When you’re done you can set down your notebook and walk away. There’s no distracting pings to sap your focus.
The bottom line: The system that’s best for you is the one that’s simple, clear, and you actually use.
Playing with a new app can be fun. But often pen and paper gets the job done faster and without distractions.
Ultimately it comes down to personal choice. Maybe you’ll use a digital calendar to sync all your events and meetings, plus a written list for daily tasks. Or just write everything in one trusty notebook you always have with you.
Advice for Entrepreneurs & Executives
Choose an Experimentation Mindset
Entrepreneurs and executives with ADHD often put themselves under great pressure to succeed and get it right.
My top tip before you start building systems or solving problems is to adopt an “experimentation mindset”. With a growth mindset you can only succeed or learn. Failure doesn’t exist.
With an experimentation mindset you choose to fail. You play around and try things out. This gives you valuable data on what does and doesn’t work. And you feed that back into your systems and projects. Failure is a pivot point rather than an ending, obstacle, or threat to your self-worth.
Embrace Your ADHD
I know from personal experience that publicly acknowledging your ADHD can be really tough for founders and business owners. It might not feel good to openly share. But you can discuss at trait level.
For example, you might share with your team that you work best with very specific goals and clear timeframes. Advocating for your needs helps others better understand and work with your ADHD traits.
Embracing your ADHD also means choosing systems that work for YOU. One of my executive clients struggled during meetings because other attendees would handwrite notes and then write them up afterwards.
But for him these writeups turned into dull follow-up tasks. He simplified things by taking his laptop in and writing notes during the meeting. Doing it his way made him more efficient and set him up for success.
Conclusion: Balancing Simplicity and Challenge
ADHD brains crave stimulation. But we struggle with regulation. Making things challenging or complicated keeps us engaged. And it can also cause overwhelm. We KNOW that more is not always better.
The first step to navigating this tendency is to understand your own patterns. Then you can start to introduce simpler strategies that you can stick with. For example, that list on a Post-It Note can be a great way to keep track of tasks.
These simple systems also build self-trust. Complicated methods sap your mental energy and need to be continually updated and managed. But a Post-It Note isn’t going anywhere. You always know exactly what the next task is. And when it’s done you just cross it off. The task list itself doesn’t need to be exciting or challenging.
Once you have the fundamentals in place, like a regular routine, short task lists, or external reminders, you’ll start to feel more capable and in control. And then you can focus on how to make your tasks or how you do them more interesting.
Now who said you can’t have your cake AND eat it?!