How Can I Be Productive With ADHD and Anxiety Every Day?
Conquer Anxiety in 3 Simple Steps with the ACE Formula
Feeling anxious about a task you need to tackle?
You’re not alone!
Anxiety can creep in when we least expect it, making even the simplest of tasks feel overwhelming.
But here’s the good news: you can get through it quickly with a simple three-step formula I like to call ACE.
This strategy acts as your secret weapon to turn anxiety into productivity.
Step 1: Allow Yourself to Feel (A)
Many of us instinctively try to escape our feelings of anxiety, but that avoidance only makes things worse.
Instead, allow yourself to feel whatever you're feeling.
Take 60 seconds to vent out your doubts, fears, or frustrations.
This isn’t about beating yourself up; it’s about acknowledging your emotions so you can face them head-on.
Think of stress not as an emotion but as a notification.
Much like receiving a text, you don’t ignore it—you address it.
By allowing yourself to process these feelings, you’re training yourself to take charge instead of running away.
Remember this game-changer: "Your reaction to a situation has nothing to do with your abilities or potential but determines how well you can use them."
Step 2: Coach Yourself Through It (C)
After venting, spend another 60 seconds coaching yourself.
This involves calming your mind and reframing the situation.
Instead of seeing the task as an overwhelming mountain, break it down into manageable steps.
Shift your mindset: every challenge is coachable, and every problem is an opportunity to build resilience.
Here’s a powerful visualization technique: imagine coaching your younger self through the task.
Offer encouragement, step-by-step guidance, and focus on progress over perfection.
This approach helps you stay grounded and motivated.
Step 3: Eliminate Friction (E)
The final step is to reduce obstacles between you and the task.
Often, anxiety stems from a sense of overwhelm or unpreparedness.
Here are three common challenges and how to address them:
"It's too hard." Combat this by starting with the easiest step possible. Take the smallest action to build momentum, like a tiny domino setting bigger ones in motion. Progress fuels motivation.
"I don’t have time." Instead of rigid schedules, tie your tasks to existing habits. For example, after dinner, immediately wash your plate and other dishes. Linking tasks to events makes them feel natural and achievable.
"I forgot or lost something." Prepare ahead of time. If you plan to journal in the morning, set your journal, pen, and anything else you need on the table the night before. It’s like waking up to a gift, ready to use!
Being proactive about potential hiccups ensures you’ll stay productive even when unexpected roadblocks arise.
Why the ACE Formula Works
What makes these steps so effective is their simplicity and adaptability.
The ACE formula helps you confront your feelings, reframe your mindset, and take proactive steps to eliminate distractions—all while building confidence and momentum.
It’s not just a method for taming anxiety; it’s a framework for tackling everyday challenges with clarity and composure.
Take Control and Take Action
Anxiety doesn’t have to hold you back. With the ACE formula, you have a practical, empowering strategy to turn stress into success.
Start by allowing yourself to feel, coach yourself through your doubts, and eliminate the friction in your way.
These small, intentional actions can create a big impact.
What tasks or situations make you feel anxious? Let's manage this today!: https://MasterADHDnow.com
I’d love to create more content to support you on this journey.
And don’t forget to share this post with someone who might need a little extra encouragement today.
