Facing Uncertainty: Leaning into possibility with ADHD

In today's episode of ADHD Powerful Possibilities, we're diving deep into the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities.

I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth.

Episode Highlights:

• The link between uncertainty, avoidance, and procrastination for people with ADHD.

• Understanding the fast and slow life history strategies and how they shape our approach to uncertainty.

• Practical steps you can take today to increase your tolerance for uncertainty and lean into new possibilities.

• Cognitive restructuring as a powerful tool for breaking the procrastination cycle.

Common Questions:

• Why does uncertainty feel so overwhelming for those with ADHD?

• How does a history of unpredictability impact our ability to plan for the future?

• What are some simple ways I can expand my tolerance for uncertainty?

Notable Quotes:

• "In the universe of possibility, we set the context and let life unfold." - Ben Zander

• "Procrastination is an adaptive response to uncertainty. The trick is moving from a fast life strategy into a slower one, where planning for the future becomes possible."

• "Growth only happens when we take steps forward without knowing the answer."

Resources Mentioned:

• Permission Ignition: My current hybrid group and 1:1 coaching program designed to expand possibility thinking. Learn more at lightbulbadhd.com

Connect with Katherine:

• Join my upcoming group program: Permission Ignition.

• Sign up for my email newsletter for more ADHD-friendly strategies and support: Join Here.

• Find more resources at lightbulbadhd.com.

• 📝 Please don’t forget to leave a review—every bit of support helps us bring you more strategies for an ADHD-friendly life.

Related Resources:

📘 The CLEAR ADHD Procrastination Cure Ebook – For more on ADHD-friendly strategies.

🎓  Function Junction Course – Transform your approach to creating habits and routines with powerful brain-based methods.

✉️ Subscribe to Katherine’s ADHD Emails – Get actionable advice and tools directly to your inbox.

💡 Schedule a Coaching Session with Katherine - a one-hour meeting to help you untangle your noodles and make progress on what matters.

📈 Discover your ADHD Growth Archetype Quiz - personal growth looks different when we have ADHD. Discover your best plan forward with my free quiz.

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Transcript

Facing Uncertainty: How to Lean into Possibility with ADHD

Welcome to today's episode of ADHD Powerful Possibilities with Coach Katherine. In this episode, we explore how uncertainty impacts ADHD brains, the connection between avoidance and procrastination, and how leaning into the unknown can help us grow.

Transcript

[00:00:00] Introduction
Welcome back, my friend! It's ADHD Powerful Possibilities with your friend, Coach Katherine.
Today, it's lovely and sunny in Edinburgh. It’s almost the end of November 2024, and I’m recording this before preparing for my final group program of the year—Permission Ignition. I'll tell you more about that later, but right now, we’re going to look at something a little bit different.

[00:00:28] Living with Uncertainty
Given the events of the last few weeks, I thought we should talk about uncertainty and how it impacts people with ADHD.
Many of us diagnosed later in life are juggling a heavy load—not only typical adult responsibilities but also compensating for our executive dysfunction. Often, we unconsciously hold onto things very tightly and struggle when things are uncertain.

[00:01:22] Vulnerability and Uncertainty
Let’s begin with a quote by Brené Brown:
"Vulnerability is not winning or losing. It's having the courage to show up and be seen when we have no control over the outcome. Vulnerability isn't a weakness—it's our greatest measure of courage."
Living with uncertainty can make us feel incredibly vulnerable, and not having a guaranteed outcome can take a toll.

[00:02:13] ADHD, Procrastination, and Perfectionism
What does uncertainty trigger for people with ADHD?
One of the main struggles is procrastination. If you’ve got my eBook, you’ll know that one of the things keeping us stuck is perfectionism—because we're uncertain of the outcome. Questions like “Can I finish this?” or “Will I like the result?” can be paralyzing.

[00:03:34] Intolerance of Uncertainty (IU)
Research shows a strong correlation between intolerance of uncertainty (IU) and procrastination.
When we’re procrastinating, we can ask ourselves: "Am I avoiding this because I'm not certain of the outcome? What does that uncertainty mean for me?"

[00:04:05] Client Story: Avoiding Uncertainty
I had a client who felt unhappy in their job. They wanted a change but couldn't make the leap because the unknown was too overwhelming. We worked on increasing their capacity to tolerate not knowing, which became one of their favorite skills to cultivate:
"I don't know—how fascinating! The possibilities are endless."

[00:05:52] Facing Uncertainty as Growth
Growth only happens when we take steps forward without knowing the answer. Leaning into uncertainty allows us to build the muscle to cope with challenges in life. It opens up possibilities, which is where we see real transformation.

[00:06:34] Permission Ignition: Moving from Uncertainty to Possibility
Permission Ignition is my current experiment, based on five fundamental principles of growth and possibility. I’m offering it in both a group setting and through five 1:1 slots. Maybe it will become a toolkit or a course next year, but for now, the group work is where we thrive.

[00:08:00] Life History Theory and ADHD
In the Journal of Anxiety Disorders, researchers discuss how those who train to tolerate uncertainty are more adaptable and experience fewer anxiety-related issues. Life history theory suggests that our past experiences influence how we spend our resources—time, energy, and money.

[00:09:52] Fast vs. Slow Life History Strategy
People who grow up in chaotic environments may adopt a "fast life history strategy," prioritizing immediate gains. If our background is unpredictable, procrastination becomes a coping strategy to focus on short-term comfort. Moving to a "slow life history strategy" allows for planning and investment in the future.

[00:12:41] Strategies for Developing Uncertainty Tolerance

1. Small Daily Risks
   Take manageable risks. For example, send an email after only reading it once.

2. Change Your Routine
   Take a different path home or walk a different route. Your brain learns that small uncertainties are safe, expanding your capacity to handle bigger uncertainties.

3. Positive Reinforcement
   Celebrate every time you successfully handle an uncertain situation. Acknowledge your courage—this creates a positive feedback loop for your brain.

4. Cognitive Restructuring
   If you think, “If I fail, everyone will judge me,” restructure it to:
   “I may not do this perfectly, but I’m learning, and that’s what matters.”
   It’s about reducing the emotional impact and shifting our perspective.

[00:19:13] Recognizing and Restructuring Thoughts
The key to progress is catching those thoughts that keep us stuck. Recognize where you’re avoiding uncertainty and then take small steps to gently expand your capacity to tolerate it.

[00:20:14] Leaning into Possibility
Though leaning into uncertainty may be uncomfortable, it’s a powerful tool for growth. When we step into the unknown, we open ourselves up to possibilities—at a pace that feels right for us.

[00:21:01] Closing Thoughts
Thank you for being here today. If you found this episode valuable, please leave a review or share it with someone else. Remember to stay curious, stay powerful, and take care of yourself.