Complicated Relationship Between ADHDers and the Mighty "NO"

In my coaching conversations, I'm frequently asked, "Why do I struggle to say no to others and prioritise their needs over my own?"

Let's explore some key factors contributing to this challenge and strategies to overcome them:

🚀Emotional dysregulation, hypersensitivity to rejection, and low self-esteem associated with ADHD can make it difficult to assert boundaries and say no without feeling overwhelming guilt or fear of negative judgment.

🚀 Impulsivity, a common trait in ADHD, often leads you to say "yes" before you can consider the implications or evaluate your own needs fully.

🚀Difficulty in understanding and prioritising your own needs is another factor.

🚀Working memory problems can contribute to forgetting previous commitments or the reasons why you initially wanted to say "no."

🚀Rejection Sensitivity Dysphoria (RSD), commonly experienced by individuals with ADHD, can intensify the desire to please others to avoid potential rejection or criticism.

To make saying "no" easier and regain control over your time and energy, consider implementing the following strategies:

✅ Practice self-awareness: Pay attention to your emotions, thoughts, and physical sensations when faced with a request.

✅ Set clear boundaries: Define your limits and communicate them assertively and respectfully.

✅ Utilize scripts or phrases: Prepare in advance by having pre-determined scripts or phrases that allow you to decline requests confidently.

✅ Prioritise self-care: Nurturing your own physical, mental, and emotional well-being is crucial.

✅ Seek support: Engage with a supportive network of friends, family, or a coach who understands ADHD and can provide guidance and encouragement as you work on assertiveness and boundary-setting.

Remember, learning to say "no" is a process that takes time and practice. Be patient and compassionate with yourself as you navigate this journey towards establishing healthier boundaries and reclaiming your autonomy.

💼As your coach, I'm here to support you every step of the way. Let's work together to empower you in confidently saying "no" when it aligns with your needs and priorities.