Hey friends, I’m really excited to have Chris Guillebeau as an Extra Focus guest writer this week! Chris is a New York Times bestselling author and his latest title, Time Anxiety, is directly relevant for people with ADHD. He also created the NeuroDiversion conference that launched this year (you can join the waiting list to find out when tickets become available) and writes the newsletter 🌻 A Year of Mental Health. Chris is also a great friend so I’m stoked to have him as a guest this week!
The Inbox of Shame: Why ADHD Brains Struggle With Digital Communication (And What To Do About It)by Chris Guillebeau (An excerpt adapted from "Time Anxiety" by Chris Guillebeau) Do you ever have nightmares about unanswered emails? Wake up in a cold sweat thinking about messages you've left hanging for days, weeks, or even months? I call it "The Inbox of Shame"—that special place in digital hell where communication goes to die and anxiety comes to thrive. For those of us with ADHD or ADHD-like traits, inboxes aren't just tools—they're emotional minefields. Each notification represents another chance to disappoint someone, another reminder that we're struggling with something others seem to handle effortlessly. Why ADHD Brains Get Overwhelmed By CommunicationOur relationship with time affects every aspect of our lives. For the ADHD brain, digital communication presents unique challenges:
Why "Just Get Organized" Doesn't WorkIf you've tried traditional productivity systems like Getting Things Done (GTD), you've probably noticed they treat inboxes as manageable spaces that simply need better organization. But here's the truth: When you're drowning, you can't just swim faster. Most productivity methods suggest you're capable of handling everything that comes your way if only you'd improve your work habits. In short, the remedy is to become superhuman. Sound familiar? It's the same unhelpful advice we've heard our whole lives: "just try harder." ADHD-Friendly Inbox Strategies That Actually WorkInstead of trying to become an "inbox-processing ninja," here are some approaches that work with your brain rather than against it: 1. Create a "Reply Tuesday" systemPick one day a week when you handle most non-urgent communications. Let people know this is your system, and it removes the daily pressure of keeping up. 2. Use templates for common responsesCreate ready-to-use templates for messages you send frequently. This reduces decision fatigue and makes responding less overwhelming. 3. Set up auto-responders strategicallyAn honest auto-responder like "I check messages as often as I can, but sometimes I miss things" sets expectations and reduces anxiety on both sides. 4. Practice "reply bankruptcy" when neededSometimes the best approach is to start fresh. A simple "I've fallen behind on messages, so I'm starting with a clean slate. If your message needs a response, please resend it" can be liberating. 5. Use the "delayed send" featureThis helps you avoid the trap of being hyper-responsive and cuts down on back-and-forth emailing throughout the day. 6. Use voice-to-text for repliesWhen typing feels overwhelming, try dictating responses. This bypasses the writing resistance that can make replying feel like climbing a mountain. 7. Face email anxiety head-onLast but not least: if you have anxiety around opening messages, understand that your feelings won't simply get better with the passing of time. It's usually better to spend a few minutes deciding on a next step—like sending a quick acknowledgement of receipt. Reframing Digital CommunicationIn "Time Anxiety," I explore how our relationship with time is often warped by unhelpful beliefs. The same applies to digital communication:
Remember, the goal isn't to become perfect at communication. The goal is to create systems that work with your brain, not against it, so you can focus your energy on what truly matters. This post is adapted from Chris Guillebeau's book Time Anxiety, available now wherever books are sold. If you struggle with feeling like there's never enough time, worrying about running out of time, or chronic indecisiveness over how to spend your time, the book offers practical strategies to help you feel better and worry less. What's your biggest email or messaging struggle? Share in the comments!
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srijeda, 28. svibnja 2025.
The Inbox of Shame: Why ADHD Brains Struggle With Digital Communication (And What To Do About It)
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