Breaking Through Your "Negative Barrier"
I recently watched a freakin' awesome YouTube video by How To ADHD about the dramatic wall of self-doubt that's usually stopping us from getting things done—and it's not just for folks with ADHD! This emotional brick barrier, dubbed the Wall of Awful, keeps us from tackling tasks, even the easy ones we want to finish.
The wall, you see, is made up of feelings—bricks like failure, fear, and disappointment that pile up, keeping us from doing what we need (and sometimes even want) to do. In my case, this overwhelming wall stops me from writing, and I'd bet it's similar for lots of people.
Brendan Mahan of ADHD Essentials came up with the Wall of Awful analogy. To get past it, you can't just smash through it with anger (we both know that's only gonna make things worse), but there are ways to overcome it.
First, instead of staring at the wall and watching time slip away, try putting a door into it. Putting a door in means changing your emotions or finding strategies to make tasks feel less daunting. To change your emotions, listen to some motivating tunes or hit the gym. Both of these methods can switch your focus from the panic-inducing bricks to the positives, giving you that extra boost to move forward. Keep in mind that those positive emotions might not last forever, but they can help you get through the wall for the moment.
A more long-lasting option for dealing with your Wall of Awful would be to create handholds, or strategies to help you climb over those emotional roadblocks every time you encounter them. To do that, try setting clear milestones or smaller goals. Instead of trying to tackle one massive project at once, break it down into manageable pieces. That way, you feel like you're making progress as you move toward your ultimate goal.
Another useful trick: time your tasks. Take a look at your smaller goals and figure out how long each one takes. Maybe you can write your daily 500+ words in just 45 minutes on a good day. Setting specific time limits to your tasks can help you overcome that overwhelming feeling that you have to do it all at once or not at all.
Lastly, mentally prepare yourself for the task at hand. Make a list of your achievements to remind yourself of your past successes, and use that confidence to help you face your current challenges.
To sum it up, the Wall of Awful is a powerful mental block, but it's not insurmountable. By using these strategies, you can find a way to work your way around it and start getting things done. What's stopping you—what's in your own Wall of Awful? Share your thoughts in the comments!
Sources:[1] Sloan, J. (2020, March 5). How to Overcome Procrastination and Boost Productivity. Retrieved from https://www.forbes.com/sites/haroldtgallighers/2017/07/10/how-to-overcome-procrastination-and-boost-productivity/?sh=6c67bded54b0
[2] Auer, C. (2020, October 28). How to Overcome the Wall of Awful with Project Management. Retrieved from https://www.adhdessentials.com/how-to-overcome-the-wall-of-awful/
[3] Boston University Center for Psychiatric Rehabilitation. (n.d.). The Power of Self Forgiveness—9 Phrases You Can Use Everyday. Retrieved from https://www.bu.edu/cpr/files/2019/04/The-Power-of-Self-Forgiveness.pdf
[4] Montgomery, J. (2020, July 28). To Achieve More, Schedule Less. Retrieved from https://www.farnamstreetblog.com/2020/07/schedule-less-to-achieve-more/
[5] Why Is It So Hard to Do Something That Should Be Easy? (2019, March 28). Retrieved from https://www.youtube.com/watch?v=Uo08uS904Rg
[6] How to Do Something That Should Be Easy (But...Is...Not). (2019, April 30). Retrieved from https://www.youtube.com/watch?v=hlObsAeFNVk
Bullet journaling can be a useful handhold for overcoming the Wall of Awful, as it allows for the setting of clear milestones and smaller goals, making tasks feel less daunting. Moreover, incorporating education and self-development activities, such as learning about mental health or personal growth, can provide additional strategies for climbing over emotional roadblocks. Science and health-and-wellness methods, like exercise or listening to motivational music, can also aid in changing one's emotions and breaking through the Wall of Awful. By strategically tackling tasks, individuals can break free from their own walls and make positive strides in their learning and overall wellbeing.
