The One Who Didn't Like Gaps

For many people with ADHD, gaps in conversation, schedules, and activities can feel uncomfortable and challenging. As someone who understands the ADHD experience deeply, I used to dread these gaps. They seemed like wasted time or opportunities for my mind to spiral. But over time, I've learned that embracing these gaps can actually be transformative. Here's why.

Understanding the Discomfort

ADHD brains crave stimulation, and need a dose of external structure (how much depends on each individual). We thrive on constant engagement, and gaps can feel like an interruption in the flow. This discomfort can manifest in several ways:

• Gaps in Conversation: The unpredictable flow of conversation can make it hard to follow or know when to jump in, leading to feelings of boredom and discomfort.
• Gaps in Schedule: An appointment in the middle of the day can disrupt the flow, making it hard to start or finish tasks around it. This can lead to inefficiency and feelings of overwhelm.
• Gaps in Activity: Continuous activity keeps the mind engaged. Gaps can lead to distraction, restlessness, and routine disruption.

However, this perception isn't entirely accurate.

Even in the Mind

Even though ADHDers often spend a lot of time in their head and can be particularly comfortable with the abstract world, big, unallotted stretches of time without anything externally scheduled (like appointments or obligations) can be perceived as overwhelming.

This is because the structure provided by scheduled activities helps in bookmarking time (it helps us 'see' time), in organising thoughts and actions. Without this structure, the mind can feel flooded with possibilities and distractions, making it hard to decide where to focus.

Discomfort with "Nothingness"

ADHDers are not often comfortable with the idea of 'nothing' or 'nothingness.' They perceive their buffer or zoning out time as wasted time. The fear of doing nothing stems from the need for constant stimulation and the association of inactivity with unproductivity. However, this mindset overlooks the potential benefits of downtime.

The Value of Buffer Time

Buffer time can be incredibly beneficial. It serves as restful, recharge time but can also be crucial for percolation. Percolation, in the context of ADHD, refers to the process of background thinking that happens during periods of apparent inactivity. This isn't just zoning out; it's a vital part of problem-solving, decision-making, and creative processes.

Idle Moments: Percolation vs. Procrastination

Too often, my clients perceive those idle moments as laziness or lack of productivity, labelling it as procrastination. While sometimes it is procrastination, many times they are actually processing and percolating. Percolation is a fully-fledged part of problem-solving, decision-making, or the creative process. It may look and feel like you are just 'zoning out,' but you are actually doing some background processing in a very free and flexible way. This leads to insights, solutions, clarity, or recovered motivation to get something done or to progress on a task or decision.

Procrastination as Percolation

Understanding that procrastination can sometimes be percolation is crucial. When we allow ourselves to percolate, we engage in a mental incubation period that is essential for creative problem-solving. This concept is similar to the five stages of the creative process:

1. Preparation: Gathering information and resources.

2. Incubation: Allowing the creative idea to incubate in an environment without pressure or stress. This period frees the mind from distractions, allowing thoughts to flow freely.

3. Illumination: The moment of insight or breakthrough.

4. Evaluation: Assessing the viability of the idea.

5. Implementation: Putting the idea into action.

During the incubation stage, the mind processes information in the background, often leading to the illumination stage where insights suddenly appear. This background processing, or percolation, can resemble procrastination but is actually a critical part of the creative and problem-solving process.

Idle Time and Creativity

A study by White and Shah (2011) found that individuals with ADHD are often more creative than their non-ADHD counterparts. The ability to think divergently and make novel connections can be enhanced during periods of mind-wandering and idle time.

Klein and Boals (2001) highlighted the importance of off-task time for improving working memory and creative problem-solving in individuals with ADHD.

Incubation and Creativity

Research by Sio and Ormerod (2009) in their meta-analysis found that incubation periods significantly enhance creative problem-solving. This process allows unconscious processing to take place, leading to the sudden "aha" moments associated with the illumination stage.

Baird et al. (2012) found that mind-wandering during undemanding tasks can lead to increased creativity and improved problem-solving abilities.

Embracing Gaps and Nothingness?

Becoming comfortable with gaps and the concept of 'nothingness' is about changing our relationship with time and productivity. It's about recognising that rest, restoration, creativity, and adaptability are just as important as constant activity.

For those with ADHD, this shift can be incredibly empowering. I will be forever grateful to David Giwerc , Barbara Luther , Roger DeWitt, MCAC PCC MAPP , jay perry , and the entire ADD Coach Academy (ADDCA) for teaching me about percolation and helping so many ADHDers out there be just that little bit more forgiving with themselves.

Here are some practical tips to help embrace gaps:

1. Mindfulness and Meditation: Practising mindfulness can help you become more comfortable with gaps. It teaches you to be present and accept moments of stillness.

2. Scheduled Breaks: Plan regular breaks in your day. Use this time for light activities that you enjoy or simply rest.

3. Reframe Your Perspective: Instead of seeing gaps as unproductive, view them as opportunities for growth and creativity.

4. Engage in Creative Hobbies: Use gaps to explore creative activities like drawing, writing, or playing an instrument. These activities can be both relaxing and stimulating.

5. Reflect and Journal: Spend some time reflecting on your day or journaling your thoughts. This can help you process experiences and generate new ideas.

Something is always happening

Embracing gaps is about changing our relationship with time and productivity. It's about recognising that rest, creativity, and adaptability are just as important as constant activity. For those with ADHD, this shift can be incredibly empowering.

Let's start seeing gaps not as voids to be filled but as opportunities to grow, recharge, and create. By doing so, we can stretch our minds and become more comfortable with the ebb and flow of life. Remember, something is always happening, even in moments of nothingness. Embrace it, and watch how it transforms your approach to productivity and creativity.

You are welcome.

?References:

• Pillay, S. (2018). The Science of Breaks at Work: Change Your Thinking, Change Your Results. Harvard Business Review.
• Smallwood, J., & Schooler, J. W. (2015). The Science of Mind Wandering: Empirically Navigating the Stream of Consciousness. Annual Review of Psychology, 66, 487-518.
• White, H. A., & Shah, P. (2011). Creative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences, 50(5), 673-677.
• Klein, K., & Boals, A. (2001). The relationship of life event stress and working memory capacity. Applied Cognitive Psychology, 15(5), 565-579.
• Sio, U. N., & Ormerod, T. C. (2009). Does incubation enhance problem solving? A meta-analytic review. Psychological Bulletin, 135(1), 94-120.
• Baird, B., Smallwood, J., & Schooler, J. W. (2012). Back to the future: Autobiographical planning and the functionality of mind-wandering. Consciousness and Cognition, 21(1), 138-146.