Your Guide to Avoiding the Demand for ADHD

Although demand evasion has traditionally been associated primarily with ASDin a 2020 researchthe researchers concluded that having ADHD was an even better indicator of the presence of PDA than ASD.

In particular, the researchers found that about 70% of the studied individuals with ADHD had PDA markers. Meanwhile, the researchers reported that the correlation between ASD and PDA was too small to draw any conclusions. Since the study only included 132 people, more research is needed.

• features of the autism spectrum at the level of about 50%
• lower pleasantness at about 42%
• lower emotional stability by about 50%
• approximately 34% higher self-reported offending

However, the study did not address the relationship between ADHD and demand avoidance in particular. The researchers also noted that the PDA appeared to be particularly correlated with generalized personality traits rather than traits specific to autism.

Keep in mind that both disorders are commonly associated with PDA, as there is significant co-morbidity between autism and ADHD. According to 2022 studyapproximately 50% to 70% of autistic people also have ADHD.

Also, people with both ASD and ADHD naturally have lower levels of dopamine, which helps control the brain’s reward and pleasure center. As a result, those suffering from either disease may have a more difficult time neurochemically generating enough arousal and energy to perform everyday “low dopamine” tasks such as cleaning or completing a boring task.

Both ADHD and PDA can cause problems with executive dysfunction or decision-making, which may complicate:

• start task
• finish the task
• control pulses

• resistance to the everyday demands of life
• concern which fuels the need to try to control the environment
• social manipulation to avoid demands
• sociability combined with the lack of a sense of responsibility
• sudden mood swings that help reinforce their behavior
• compulsive behavior that revolves around avoiding demands

Avoidance symptoms of ADHD that may overlap with PDA include:

People with ADHD sometimes fall into a cycle of avoidance called “cognitive avoidance of positive valence,” which can overlap with the symptoms of PDA. This is typical consists of:

1. trigger situation
2. initially a negative emotional reaction
3. overly optimistic thinking that brings short-term relief
4. avoidance behavior that interferes with healthy coping strategies

Researchers explain that because such maladaptive avoidance behaviors provide short-term relief, the cycle can continue. However, in the long run, these patterns can lead to increased avoidance behaviors that can affect your life in unwanted ways.

The cycle of demand avoidance may seem inevitable when you’re in it, but there are ways to break out. The best way is to find a mental health professional who has experience working with ADHD clients. They can help you create strategies to avoid ADHD, including:

• Recognize triggers: Awareness of the trigger that provokes the avoidance cycle is key to breaking the pattern. So, for example, if you’re motivated by a looming deadline, start noticing your emotions, thoughts, and habits as they occur.
• Reduce anxiety: Because anxiety appears to fuel the avoidance cycle, experts recommend taking steps to reduce it, including mindfulness techniques such as meditation, yoga, breathor other types exercises. Reducing caffeine intake, getting enough sleep, and maintaining an overall healthy lifestyle also help reduce anxiety. Stress reduction and increase attentiveness can also help you become more aware of your triggers.
• Minimize unnecessary rules: Because people with ADHD can feel constrained by strict rules and regulations, which can also perpetuate a cycle of anxiety and shame, try to see where you can apply more freedom and flexibility to your routine. For example, consider making it acceptable for your job to set its own hours whenever possible.
• Set intentions: Create what researchers call “if-then” strategies to eliminate a trigger, such as a deadline. For example, instead of falling into an overly negative or overly positive thought habit, set an actionable intention, such as, “When I feel compelled to avoid a task, I will only work on it for 5-10 minutes.”
• Reward yourself: Impulse control is key to managing both avoidance ADHD and PDA. So instead of enjoying a snack, for example, before you finish a task, try delaying the pleasure and eating it to celebrate its completion.
• Restructure your cognitive-behavioral patterns: Mindfulness-Based Cognitive Therapy (MBCT) is a proven way to help people with a variety of conditions, including ADHD and ADHD, change harmful patterns and lead more fulfilling lives. Many of these tips, for example, can be implemented very successfully with the help of special support from an expert.
• Practice non-judgment: Non-judgment is a key aspect of MBCT that can help people break free from the cycles of guilt and shame that can perpetuate old, unwanted habits. If you observe your situation without harsh or critical judgment, you can act from a place of genuine compassion to change your habits.
• Ask for support: Reaching out to ADHD support groups, counselors, or other professionals can help you find the support you need to fully address your day-to-day needs. You can also try “body doubling” or practicing working with someone to increase focus and add an extra level of accountability.
• Make changes to the environment: Creating an environment for success can help you focus on tasks and avoid distractions. For example, you can clean and organize your workspace, play soothing music, keep your computer charged and ready, and put your phone on silent and away from your seat to encourage increased focus.
• Develop skills: Remember that you are not alone. Many people have problems with organization and time allocation. Many people who previously struggled with time management are now successful because of their ability and willingness to learn and change. To increase your confidence and competence in these areas, consider training mental health at leisure.

The ADDitude organization does too made a list ways to deal with ADHD-related procrastination.

In particular, researchers studied the effect of the drug on children with autism with PDA and found:

• a significant reduction in most PDA-related behaviors
• general improvement of children’s behavior, quality of life and quality of life of loved ones

Although this study was small (only 13 participants) and was conducted specifically in children with autism, it could potentially be an appropriate treatment for those with ADHD. Traditional ADHD medications can also relieve symptoms associated with PDA.

Some evidence suggests that avoidance, or the tendency to avoid everyday demands, may be a common feature of ADHD as well as autism. Treatments such as mindfulness-based cognitive therapy, exercise, and anxiety-reducing techniques such as meditation can help manage it.

Learning how to develop healthy habits can also help you create a life where you can meet the demands of everyday life, rather than feeling burdened by them.