This is an interactive guide to the concepts and techniques described in the workshop I gave on June 27, 2023: Struggle less and do more with ADHD: Techniques for decreasing the internal resistance that’s holding you back. You can find the recording of that workshop on this page.

https://productiveforgood.org

<aside> 💡 The bullets below that are triangles (▶︎) can be expanded or closed by clicking on them. This is to help you find what you’re looking for and hide what you don’t need right now.

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Background Concepts

• The Problems with Resistance
• The Goal: Get started!
• Starting Difficult tasks

Suffering = Unpleasantness x Resistance

Many tasks will be unpleasant, but they don’t have to be miserable. When you resist the task, you’re the one making yourself suffer.

Common sources of resistance

Techniques are listed below to work through each of these.

The Techniques

Primary Techniques:

Stop fueling your resistance with thoughts

Decrease perceived difficulty by making tasks SMART and Easy

Increase cognitive energy to tackle difficult tasks

Technique Booster: Parallel Work

Secondary Techniques When Needed:

Work through fear regarding the outcome

Increase desire to do the task

Focusing Meditation: Lean into different parts of resistance