A specific question, answered specifically
What is the re-entry protocol for ADHD?
The re-entry protocol for ADHD involves a gradual and structured approach to getting back on track after a period of disorganization or avoidance, and it's something I've had to develop for myself over the years. We're under-built for systems that assume daily showups, so it's essential to create a protocol that acknowledges and works with our ADHD brains. This protocol typically includes breaking down large tasks into smaller, manageable chunks, and establishing a routine that allows for flexibility and self-compassion.
We need to acknowledge the emotional toll of re-entry
Re-entry can be a daunting and overwhelming experience, especially when we've been avoiding tasks or responsibilities for an extended period. For instance, I recall a time when I had to re-enter my work routine after a prolonged period of burnout, and it felt like climbing a mountain. I had to start by acknowledging my emotions and giving myself permission to take things slowly, rather than trying to dive back in headfirst — the underlying pattern is in the ADHD burnout recovery protocol.
This acknowledgment allows us to address the underlying emotional barriers that may be hindering our progress, and to develop strategies for coping with feelings of guilt, shame, or anxiety that often accompany re-entry.
Re-entry requires a focus on building momentum, not achieving perfection
It's essential to focus on building momentum and making progress, rather than striving for perfection. A concrete example of this is the "2-minute rule," where I commit to working on a task for just 2 minutes, and then take a break. This helps me build momentum and get started on tasks that feel overwhelming, without feeling like I need to achieve perfection. The longer-form version of this protocol is in when you can't start anything — the 12-minute protocol.
Creating a sustainable re-entry protocol involves self-compassion and flexibility
A sustainable re-entry protocol must be tailored to our individual needs and circumstances, and must include mechanisms for self-compassion and flexibility. For example, I've learned to prioritize self-care activities, such as exercise or meditation, to help me manage stress and stay focused during the re-entry process. The underlying reason streak-based design fails this case is in why streaks make ADHD worse.
If you're looking for a structured approach to re-entry, I recommend checking out the ADHD Executive Function Kit, which provides a comprehensive framework for building momentum and achieving your goals. You can find more information about it on our buy page, and the free comeback coach walks you through a single re-entry session in about three minutes.
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