Caught in the Speed Trap? Let’s Slow Things Down
Ever feel like you’re sprinting through life, desperately trying to keep up with an endless to-do list, only to end the day feeling like you’ve fallen short? Maybe you wake up with a surge of energy, determined to tackle everything head-on, just like Barry Allen, a.k.a. The Flash. But as the day goes on, the weight of unfinished tasks begins to pile up, and suddenly, you’re stuck in a loop of task overwhelm, procrastination, guilt, and shame.
If you’re living with ADHD, AuDHD, or dealing with chronic struggles, this scenario probably sounds all too familiar. You might experience a time warp, where hours disappear and leave you wondering, “Where did all the time go?” Or perhaps time blindness makes it hard to predict how long tasks will take, leaving you frustrated and overwhelmed. The pressure to keep moving, to always be “on,” can lead to executive dysfunction, burnout, task overwhelm, and negative self-talk, making it even harder to get things done.
But what if there was a better way? What if, instead of trying to do everything at once, we could approach our day with the strategy and flexibility of The Flash? By creating a Daily Menu of tasks based on your energy and mood, you can learn to navigate your day with more ease and less pressure. This approach can be particularly beneficial if you struggle with demand avoidance, perfectionism paralysis, or rejection sensitivity, helping you prioritize your needs and choose tasks that feel manageable.
You’re Not Alone: Understanding the Weight of Task Overwhelm
Let’s pause for a moment to recognize just how burdensome task overwhelm can be. If you’re living with ADHD, AuDHD, or dealing with chronic struggles, you might often feel like you’re carrying the weight of the world on your shoulders. Each day might start with good intentions, yet somehow, despite your best efforts, you end up feeling defeated by the tasks left undone. It’s as if there’s a never-ending loop of expectations—yours and those of others—that you just can’t seem to escape.
We get it. The pressure to be constantly productive can feel suffocating, and the guilt that follows when you can’t keep up can be even more draining. Maybe you’ve caught yourself thinking, “Why can’t I be like everyone else? Why do I always fall behind?” These thoughts can create a spiral of shame, making it harder to even begin.
But here’s the truth: you’re not alone in feeling this way. Many people, especially those with neurodivergent traits or chronic conditions, struggle with similar feelings of frustration and self-doubt. And it’s okay to feel this way. It’s okay to need breaks. It’s okay to not be perfect. What matters most is finding a way to honor your unique rhythm and needs.
This is where the idea of a Daily Menu comes in. It’s not about adding more to your plate—it’s about giving yourself the freedom to choose what you can handle, based on how you feel in the moment. It’s about showing yourself kindness and understanding that you’re doing your best. With a Daily Menu, you’re in control, and you get to decide what’s possible for you today, without the pressure to be superhuman.
Remember, every small step forward is progress, and sometimes just getting through the day is an achievement in itself. So, take a deep breath, and know that you’re doing great. You have the power to navigate your day in a way that feels right for you, and that’s something to be proud of.
The Flash’s Secret: Balance Speed with Strategy
Think about The Flash—yes, he’s the fastest man alive, but even Barry Allen knows that speed isn’t everything. Sometimes, it’s about pacing yourself, knowing when to go full throttle and when to slow down. There are times when Barry races through the city, saving lives, and other times when he needs to recharge, reflect, and strategize his next move.
For those of us dealing with chronic struggles or neurodivergent traits, learning to balance speed with strategy can be a game-changer and help prevent task overwhelm. The key is to recognize that not every day will be a high-energy, “run at the speed of light” kind of day—and that’s okay. Like Barry, you can learn to harness your unique abilities, working with your strengths rather than against them.
Understanding the Pressure to Be Always On
Many of us feel like we need to be in “Flash mode” all the time—constantly moving, doing, achieving. But here’s the truth: nobody, not even superheroes, can maintain that pace without burning out. Maybe you’ve experienced it—the morning starts strong, but by midday, your energy dips, your motivation wanes, and suddenly, everything feels overwhelming. You might start thinking, “Why can’t I just get it together?” or “I’m so lazy.”
These negative thought traps are common, especially for those of us facing the procrastination monster or dealing with executive dysfunction. These challenges can make it hard to start tasks (task initiation), estimate how long they’ll take, or even decide what to tackle first. This can lead to a cycle of avoidance, where the fear of not doing something perfectly or on time stops you from doing it at all.
It’s time to break free from that cycle that can lead to task overwhelm. Let’s reframe our approach and learn from The Flash.
Introducing the Daily Menu: A New Way to Approach Your Day
Imagine this: instead of waking up with a daunting to-do list that feels more like a set of impossible hurdles, leading to task overwhelm, you have a Daily Menu—a list of tasks you can choose from based on your energy level, mood, and needs. This approach lets you be flexible and adaptable, just like Barry when he decides how to best use his speed. For those with ADHD, AuDHD, or chronic conditions, this method respects your natural rhythms and acknowledges that energy and focus can fluctuate.
Why a Daily Menu Works Better Than a To-Do List
A traditional to-do list can feel like a marathon with no finish line, often resulting in task overwhelm and feelings of inadequacy when you don’t check everything off. A Daily Menu, on the other hand, gives you options. It allows you to honor your current state—whether you’re feeling like a high-speed chase or a gentle jog. The idea is to focus on what feels manageable and meaningful, not just what feels urgent.
For neurodivergent individuals, having a menu of options also helps manage time blindness and demand avoidance. Instead of feeling trapped by a list that demands attention, you can choose tasks that align with your energy and focus levels, avoiding the overwhelm that leads to avoidance.
Creating Your Own Daily Menu: Customize Your Palette
Just like The Flash customizes his speed for every situation, your Daily Menu should be tailored to your unique needs, preferences, and energy levels. Think of it like crafting a menu at your favorite restaurant—each day offers different options depending on your “appetite” for activities, energy, and focus. Here’s how to create your own Daily Menu based on your individual palette:
Step 1: Identify Your Energy Peaks and Valleys
Start by thinking about your typical day. When do you feel most energized? When does your energy start to dip? If you’re someone with ADHD, AuDHD, or chronic struggles, your energy might fluctuate throughout the day, often unpredictably. This is where understanding your spoon theory—the concept of having a limited amount of energy (or “spoons”) to spend each day—can be especially helpful and help reduce task overwhelm.
– Morning: Are you a morning person who feels most productive right after waking up? This might be your ideal time for “mains” or high-energy tasks that require focus.
– Afternoon: Do you find that you hit a slump after lunch? This could be a good time for “sides” or more moderate tasks that don’t drain your energy but still help you feel accomplished.
– Evening: Are you someone who gets a second wind in the evening, or do you need a lot of downtime? Use this time for “desserts” or “midnight snacks” to wind down your day gently.
Step 2: Determine Your Task Categories
Next, think about the types of tasks that fill your day. These will form the basis of your menu categories. Here’s a simple breakdown:
– Starters: What are the small, quick tasks that you can easily complete to kickstart your day? These should be tasks that require minimal effort and can help you build momentum. Examples include making your bed, watering your plants, or a quick 5-minute breathing exercise.
– Mains: What are the big tasks that take the most energy or focus? These are your “main courses” that should be tackled when you have the most energy. Think about work projects, exercise routines, or deep-cleaning your space.
– Sides: What are the supportive tasks that complement your mains but are less intense? These could be organizing a small part of your home, prepping meals, or reviewing your schedule for the week.
– Desserts: What are your treats? The tasks that bring you joy and relaxation? This could be watching a favorite TV show, engaging in a hobby, or enjoying a short walk outside.
– Specials: Are there rare, high-energy tasks that you enjoy but don’t do every day? These are your specials. They might include planning a fun outing, trying a new hobby, or working on a passion project.
– Midnight Snacks: What activities help you wind down at the end of the day? These should be calming, gentle tasks that signal to your brain it’s time to relax and prepare for sleep.
Step 3: Factor in Your Unique Needs and Preferences
Think about your individual palette—the unique mix of your strengths, challenges, and preferences:
– Do you need variety or routine? If you thrive on variety, consider mixing up your Daily Menu regularly. If routine is more your style, keep your menu consistent but flexible enough to accommodate energy fluctuations.
– How do you manage sensory needs or sensory overload? If you’re sensitive to sensory input, ensure your menu includes sensory-friendly activities or breaks. For example, you might add a “sensory diet” break where you engage in calming sensory activities like using a weighted blanket or listening to soft music.
– What motivates you? For some, using a body double—working alongside someone else—can be incredibly motivating. Consider adding this strategy to your menu, especially for tasks that are harder to start or maintain focus on.
Step 4: Create Your Menu with Flexibility in Mind
Once you’ve mapped out your energy patterns and task categories, create a flexible menu for each day. Remember, the goal is not to do everything on the menu, but to have choices that match your energy and mood.
– Write it out: Use a whiteboard, a planner, or a digital app to list your tasks under each category. Visualizing your menu can help you see your options clearly and reduce overwhelm.
– Keep it flexible: Don’t feel pressured to stick to the menu rigidly. It’s okay to switch tasks or adjust your plan as the day unfolds. The menu is there to provide structure, not restriction.
– Celebrate your wins: No matter what you accomplish, celebrate it! Whether it’s a starter, a side, or just taking a “dessert” break, every action is a step forward.
Step 5: Experiment and Adjust
Creating your perfect menu is a process of trial and error. Be open to experimenting with different tasks, time blocks, and strategies. Pay attention to what works and what doesn’t, and don’t be afraid to adjust your menu as needed. Remember, this is about creating a system that works for you, not against you, minimizing the risk of task overwhelm.
By crafting a Daily Menu that aligns with your individual palette, you’re setting yourself up for success in a way that feels sustainable and aligned with your needs. Whether you’re battling the procrastination monster, managing executive dysfunction, or simply navigating the ups and downs of your energy levels, this approach offers a compassionate, flexible framework to help you thrive.
Crafting Your Flash-Inspired Daily Menu
1. Starters: Quick Sprints
Think of starters as quick wins—small tasks that require little energy but can set a positive tone for the day. These are like The Flash’s warm-up laps. They’re perfect for overcoming task initiation challenges and building momentum:
– Making your bed
– A 5-minute meditation
– Watering your plants
– Sending a short email
2. Mains: The Marathon Missions
These are the core tasks that require more focus and energy. They are best tackled when you feel most alert and capable. For those with ADHD, breaking these down into time blocks can help maintain focus:
– Completing a work project
– Exercising or going for a run
– Deep-cleaning your space
– Writing or creative work
3. Sides: Supporting Runs
Sides are moderate-effort tasks that complement your main tasks, much like The Flash’s smaller, supportive missions. They are great for when you have some energy but want to conserve your spoons for later:
– Organizing your desk
– Preparing meals for the week
– Reading a chapter of a book
– Planning your schedule
4. Desserts: The Fun Speed Bursts
Desserts are your rewards—tasks that feel indulgent and enjoyable, like Barry’s downtime with friends or hobbies. They help recharge your energy without overextending your capacity:
– Watching an episode of your favorite show
– Engaging in a hobby
– Taking a relaxing walk
– Enjoying a treat
5. Specials: The High-Speed Adventures
Specials are rare, high-energy activities that bring excitement and fulfillment, akin to The Flash’s epic battles or adventures. They’re best saved for days when you have a lot of spoons or extra support from a body double:
– Planning a day trip
– Trying a new hobby or class
– Tackling a challenging project
– Organizing a special event
6. Midnight Snacks: The Cool-Down Walks
These are your wind-down activities, helping you transition from a busy day to a restful night. They’re perfect for managing rejection sensitivity by focusing on self-care and reflection:
– Light stretching or yoga
– Reading a calming book
– Reflecting on your day with gratitude
– Doing a mindfulness exercise
Energy Mapping Activity: Find Your Rhythm
To better understand how to use your Daily Menu, let’s do a quick energy mapping exercise. This can help you identify when you have the most spoons and when you’re likely to face time blindness or a visit from the procrastination monster.
Grab a piece of paper and draw a simple chart with the days of the week on the X-axis and energy levels (Low, Medium, High) on the Y-axis. Think about your typical day:
– When do you feel most energized?
– When do you experience dips in energy?
– Are there specific times of day when you feel more focused or more distracted?
By mapping your energy, you can start to see patterns. Maybe you’re most energized in the morning, making it the perfect time for “mains.” Or perhaps your energy dips in the afternoon, a great time for “sides” or “desserts.” Adjust your menu accordingly and try to align tasks with your natural energy flow.
Reframing Thought Traps: Shifting Your Mindset
When we don’t complete everything on our to-do list, it’s easy to fall into negative thought traps like, “I’m not good enough,” or “I never get anything done.” These thought patterns can be especially challenging for those with rejection sensitivity, executive dysfunction, or chronic struggles and lead to task overwhelm. Let’s reframe these thoughts to create a more supportive inner dialogue:
– Instead of: “I’m so lazy for not finishing everything.”
Try: “I chose to focus on what was most important and manageable for me today.”
– Instead of: “I never do enough.”
Try: “Every small step is progress. I am moving forward at my own pace.”
Remember, even The Flash has to pace himself. Just because you’re not running at full speed all the time doesn’t mean you’re not making progress. Give yourself permission to slow down and choose tasks that align with your current energy and needs.
Run Your Own Race, Your Own Way
Like The Flash, you don’t need to be at full speed every moment of the day. Life is about finding your rhythm, knowing when to sprint and when to walk, and understanding that every pace is valid. The goal isn’t to do it all
—it’s to do what matters most, in a way that feels right for you.
So, what’s on your menu today? Take a moment to craft your Daily Menu, tune into your energy levels, and give yourself the grace to choose what feels manageable and meaningful and counteract the potential for task overwhelm. Remember, you’re the hero of your own story, and you have the power to decide how to navigate each day.
Written by Jen Hyatt, a licensed psychotherapist at Storm Haven Counseling & Wellness in Temecula, California.
Disclaimer: The information provided in this blog post is for educational and informational purposes only and should not be considered as professional mental health advice.
Disclaimer: The Flash and associated elements, such as Barry Allen and the DC Universe, are intellectual property of DC Comics and Warner Bros. Entertainment Inc. All references to these characters and their stories are used purely for illustrative and inspirational purposes. This blog post is not affiliated with or endorsed by DC Comics, Warner Bros. Entertainment Inc., or their affiliates. All trademarks and copyrights are the property of their respective owners.