Loading practices
Loading practices
Areas › Focus, starting, and ADHD › Shame and stigma
The parts that feel most like personal failure, the takeaways, the extra coffee, the money going nowhere, are mostly downstream of a plan that never quite happened. They feed back upstream too, since short sleep and rough eating make planning harder still. Break it at the cheapest point you can find rather than the most important one. For most people that is bedtime or a standing grocery order.
Lord, do not burden us with more than we have strength to bear (Quran 2:286). The prayer assumes a person has a limit, which is worth remembering before you pile another demand onto the day.
البقرة
لَا يُكَلِّفُ ٱللَّهُ نَفۡسًا إِلَّا وُسۡعَهَاۚ لَهَا مَا كَسَبَتۡ وَعَلَيۡهَا مَا ٱكۡتَسَبَتۡۗ رَبَّنَا لَا تُؤَاخِذۡنَآ إِن نَّسِينَآ أَوۡ أَخۡطَأۡنَاۚ رَبَّنَا وَلَا تَحۡمِلۡ عَلَيۡنَآ إِصۡرࣰ ا كَمَا حَمَلۡتَهُۥ عَلَى ٱلَّذِينَ مِن قَبۡلِنَاۚ رَبَّنَا وَلَا تُحَمِّلۡنَا مَا لَا طَاقَةَ لَنَا بِهِۦۖ وَٱعۡفُ عَنَّا وَٱغۡفِرۡ لَنَا وَٱرۡحَمۡنَآۚ أَنتَ مَوۡلَىٰنَا فَٱنصُرۡنَا عَلَى ٱلۡقَوۡمِ ٱلۡكَٰفِرِينَ
God does not burden any soul with more than it can bear: each gains whatever good it has done, and suffers its bad- ‘ Lord, do not take us to task if we forget or make mistakes. Lord, do not burden us as You burdened those before us. Lord, do not burden us with more than we have strength to bear. Pardon us, forgive us, and have mercy on us. You are our Protector, so help us against the disbelievers.’
Qur’an 2:286read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
A cognitive behavioural account of adult ADHD argues that treatment has to address the long accumulation of negative life outcomes and underachievement rather than the core symptoms alone. That is the shape of this loop, described from the clinic. It is a reasoned position rather than a trial, and it does not test sleep or food specifically, so treat the practical part here as sensible practice rather than a tested finding.
Newark PE, Stieglitz RD. (2010). Therapy-relevant factors in adult ADHD from a cognitive behavioural perspective.. Attention deficit and hyperactivity disorders doi
Strength of evidence: one line of research. A single study, or a theoretical account.
Tiredness and poor food make planning harder, and poor planning costs you sleep and food, so every turn of the loop tightens it.
The parts of this that look like lifestyle, meaning sleep, driving, drinking, appointments that get missed, are the parts carrying the most risk across a lifetime. They are also the most changeable parts.
Getting your ordinary life a bit calmer is worth doing for its own sake. More sleep, a little more structure, food that is not all improvised. Not perfect, just good enough to work with.
When a young person with ADHD goes through a first breakup or loses a friendship group, stay closer than usual. Do not wait for the next arranged contact.