ADHD Alert: 10 Limiting Thought Patterns to Shift and Break Free!

The truth is, our thoughts can be our own worst critic. By noticing the patterns that get in our way, we can start to break free. Here are 10 common ones to watch out for:

1. ⭐️ Perfectionism

Setting unrealistically high standards, often leading to procrastination, self-criticism, and stress.

• Do you expect perfection from yourself or others? When “perfect” isn’t possible, do you find yourself getting stuck? Challenge those expectations and aim for progress instead.

2. ⚖️ All-or-Nothing Thinking

Viewing situations as complete successes or total failures, ignoring the middle ground.

• When things don’t go exactly as planned, do you feel like you’ve failed entirely? Try finding the grey area; see what else might be true. 

3. ⛈️ Catastrophizing

Expecting the worst-case scenario, even when it’s unlikely.

• When your thoughts start to spiral, it’s easy to imagine the worst. But is it really likely to happen? Consider other, more realistic possibilities.

4. ↩️ Overgeneralization

Assuming one bad experience will repeat itself, leading to negative expectations.

• One tough experience doesn’t mean it’s a pattern, even if it feels that way. Is this experience really a sign of what’s to come, or is it a one-time thing?

5. 👀 Personalization

Taking too much responsibility for things that aren’t your fault or are outside your control.

• When something goes wrong, does it feel like it’s all on you? Is this really your responsibility? What are the actual facts?

6. 🔍 Mental Filtering

Noticing only the negatives while overlooking the positives.

• Are you seeing only the downside? Try focusing on the good things that happen each day to help shift your perspective.

7. 📊 Comparative Thinking

Comparing yourself to others to determine your worth or success, often leading to feelings of inadequacy or dissatisfaction.

• Do you find yourself trying to measure up to others? Shift your mindset to your own progress and acknowledge your small wins.

8. 💭 “Should” Statements

Having high standards or expectations for yourself or others, often leading to guilt, frustration, or disappointment.

• When you say “should,” are you being too hard on yourself or others? Can you let go of those expectations? Try replacing “should” with “could” or “might” for more flexibility.

9. 🤔 Mind Reading

Jumping to conclusions about what others think or feel about you, often based on limited evidence.

• Does it seem like others have negative thoughts about you? Try asking them instead to clarify things and see what you find when you ask instead of assume.

10. ⚡ Emotional Reasoning

Believing emotions are facts, even when reality doesn’t match up.

• When strong emotions strike, are you seeing things clearly? Pause and look at the facts — what evidence do you actually have?

You’ve got this!

With small steps and self-awareness, you can break free from these patterns and build new habits that actually work for you.

What’s Next?

• Watch for negative self-talk and challenge it

• Practice self-compassion and celebrate your successes

• Focus on growth — aim for progress, not perfection