Decision-Making with ADHD: Embracing 'Good Enough'

This article explores how individuals with ADHD can approach decision-making with confidence and flexibility, reducing anxiety and improving outcomes.

For many of us with ADHD, making decisions can feel like a daunting task. The pressure to choose the "right" option can lead to significant stress and indecision. However, shifting our focus from making the perfect choice to making timely decisions and adjusting as needed can be incredibly liberating.

Understanding ADHD and Decision-Making

The Challenges

Adults with ADHD face unique challenges when it comes to decision-making. Maintaining attention, impulsivity, and feeling overwhelmed by multiple options can complicate everyday decisions—from small choices like what to eat for breakfast to major ones like choosing a new job.

The ADHD Decision-Making Cycle

Understanding the decision-making cycle in the context of ADHD can be helpful. Typically, this cycle involves:

1. Gathering Information: Difficulty filtering relevant from irrelevant details can be overwhelming.

2. Considering Options: There may be a tendency to overfocus on less important details or possibilities.

3. Making a Decision: This often involves either rapid, impulsive decision-making or paralysing indecision.

4. Reviewing the Decision: Individuals with ADHD might either stick rigidly to a decision despite evidence against it or frequently change their minds without giving the original decision a fair chance.

Shifting the Focus: Timeliness Over Perfection

For adults with ADHD, the timing of a decision can be more critical than the decision itself. Delaying a decision in pursuit of the perfect choice often leads to greater anxiety and missed opportunities. The key is to make a decision in a timely manner, accepting that any decision made with the best information currently available is good enough.

Embracing 'Good Enough'

The concept of a "good enough" decision is liberating for individuals with ADHD. This approach focuses on making decisions that are sufficient to meet current needs and adjusting them as necessary when new information becomes available. It acknowledges that not every decision carries monumental consequences and that adjustments can be made along the way.

Practical Strategies for Effective Decision-Making

1. Simplify the Options

   Limit the number of options to consider. Having too many choices can be paralysing for anyone, especially for those with ADHD. By narrowing down the options to a manageable number, you can reduce the anxiety and complexity of the decision-making process.

2. Set Time Limits

   Impose strict time limits for making a decision. This helps prevent endless deliberation and potential overwhelm. For instance, give yourself one week to research and decide on a new laptop, or set a 30-minute timer to decide what to cook for dinner.

3. Use Decision-Making Tools

   Employ tools like pros and cons lists or decision matrices. These can help clarify the benefits and drawbacks of each option, making it easier to come to a decision without feeling overwhelmed by the details.

4. Seek Input, But Sparingly

   While it’s useful to seek advice, too many opinions can be just as paralysing as too many options. Choose one or two trusted people to provide insights if you feel stuck, but remember that the final decision should align with your personal preferences and needs.

5. Commit to Your Decision

   Once a decision is made, commit to it for a set period unless critical new information comes to light. This reduces oscillation between options and provides a sense of stability and forward movement.

6. Evaluate and Adjust

   Set a future date to review the decision’s outcomes. This is crucial as it frames the decision as flexible and adjustable, reducing the pressure to achieve perfection from the outset.

Conclusion

For adults with ADHD, mastering the art of decision-making is about emphasising timeliness and adaptability over perfection. By focusing on making any decision at the right time, committing to it, and being willing to adjust based on new evidence, individuals can reduce decision-related anxiety and enhance their decision-making confidence. This approach not only accommodates the challenges posed by ADHD but also turns decision-making into a dynamic tool for managing daily life and achieving personal goals more effectively.