Living with a neurospicy brain (aka ADHD, distractibility, or other beautifully unique cognitive styles) means navigating an endless stream of internal chatter. These internal distractions often stem from racing thoughts, overanalyzing, or simply having too many ideas fighting for attention. While external distractions can often be controlled with boundaries or environmental changes, internal distractions require a more intentional, compassionate approach.
Here’s how to work around them while preserving your energy and channeling it meaningfully.
Understanding Internal Distractions Internal distractions often manifest as:
- Racing thoughts: A million ideas or worries all at once.
- Emotional intrusions: Anxiety, frustration, or feelings of inadequacy popping up uninvited.
- Task overwhelm: Your brain replaying a mental to-do list on loop.
- Daydreaming or zoning out: Slipping into fantasy or unrelated tangents instead of staying on track.
These distractions aren’t character flaws; they’re just byproducts of how our neurospicy brains process the world. The goal isn’t to eliminate them (impossible) but to manage them with curiosity and kindness.
Strategies for Managing Internal Distractions
- Anchor Yourself with Micro-Routines Establishing small, repeatable rituals can act as grounding tools when your mind starts to wander. For example:
- Before starting a task, take three deep breaths and name your intention out loud.
- Use a consistent soundtrack or scent to signal “focus time” to your brain.
- Externalize the Noise Writing down your thoughts can reduce their power. Keep a “brain dump” notebook nearby to:
- Offload worries or tangents.
- Jot down unrelated ideas to revisit later.
- Create a prioritized “parking lot” for tasks that aren’t urgent right now.
- Use Timers and Breaks Intentionally Embrace tools like the Pomodoro Technique, which breaks work into focused intervals (e.g., 25 minutes of work, 5 minutes of rest). This structure:
- Encourages focus without overwhelming your brain.
- Provides designated spaces for “purposeful wandering.”
- Engage Your Body Physical movement can help refocus your mind:
- Take a short walk, stretch, or do five jumping jacks.
- If sitting is difficult, explore active seating or standing desk options.
- Compassionately Challenge Cognitive Spirals When your thoughts start to spiral, ask yourself:
- “Is this thought helpful or true?”
- “What is one small thing I can do right now?” Redirecting with curiosity instead of judgment can defuse overwhelm.
- Leverage “Body Doubling” Partnering with someone who works alongside you can:
- Offer accountability without added pressure.
- Provide a calming external presence. This can be a friend, colleague, or even a virtual co-working group.
- Limit Decision Fatigue Streamline choices by pre-planning:
- Create “menu lists” of go-to meals, outfits, or self-care activities.
- Set default times for recurring tasks to avoid mental debates.
- Celebrate Small Wins Reward yourself for staying on task, even briefly. Over time, these micro-rewards build trust with your brain that focus doesn’t have to feel painful.
Cultivating Intentional Energy
To truly thrive, prioritize where your energy goes:
- Batch your tasks: Group similar tasks together to maintain flow.
- Honor your rhythms: Notice when your energy is naturally higher or lower and align activities accordingly.
- Set boundaries: Protect your time and energy by saying no to unnecessary commitments.
Most importantly, embrace the idea that your unique way of thinking is a strength. By managing internal distractions with intentional strategies, you’re creating space for your best ideas and moments to shine.
Managing internal distractions as a neurospicy person requires patience and practice. Remember, this journey is not about perfection but progress. Celebrate the tools and strategies that work for you, and never stop exploring ways to meet your brain where it’s at. After all, your neurospiciness is part of what makes you extraordinary.
Amplify Wellness with Meg Duke 