Flowing with ADHD
Zach Zellner, LPC
This past spring, I committed to an 8-week course on “flow state.” Throughout the course, I found myself alternating between thinking, “Oh! That’s a great intervention,” and realizing how much it aligned with what the ADHD community has been saying. Since completing the course, I’ve steadily increased my productivity, expanded my comfort zone, and finally feel like I have some control over my neurodivergent superpowers.
Let it Flow
Before diving deeper, let’s clarify what “flow” means. The concept certainly isn’t new. One of the principle tenants of Taoism, “Wu Wei,” is about acting in accordance with nature and allowing a person to act effortlessly. Mihaly Csikszentmihalyi, the “father of flow” defined it as “a state in which people are so involved in an activity that nothing else seems to matter.”
Chances are, you’ve experienced it at some point. It’s that locked-in feeling where intuition takes over, movements and ideas seem almost effortless, and time seems to disappear. For a millennial like me, it feels a bit like Harry Potter’s “Liquid Luck.” In a flow state, it can genuinely feel like nothing can go wrong.
But here’s the catch: Flow can often be confused with hyperfocus, a common ADHD symptom. The difference lies in control. With flow, you can decide when to enter and exit; with hyperfocus, you’re stuck until something novel catches your attention, someone interrupts you, or you run out of steam. The result? Another nearly finished project that lingers indefinitely, guilt and anxiety over knowing another project is just sitting there, and misplaced anger at the individual who broke your focus.
"I finally feel like I have some control over my neurodivergent superpowers."
The Harmony of Flow and ADHD
To understand how flow practices work harmoniously with ADHD, let’s quickly review what’s happening—or not happening—with ADHD. The part of the brain responsible for “executive functioning”—planning, organizing, self-control, time management, task initiation, and memory—is essentially impaired. ADHD experts often compare it to diabetes: just as a malfunctioning pancreas requires lifestyle adjustments and various supports, so does a brain struggling with executive functioning.
Therapy for ADHD often involves tools and practices that move these executive functions from abstract thoughts to concrete, written plans, reducing mental clutter and increasing follow-through on commitments. Similarly, flow practices support executive functioning. Both aim to manage dopamine levels by accommodating the frontal lobe, which is key to harnessing ADHD strengths.
My Top Flow Tools
Planning
Planning helps reduce the mental load of making in-the-moment decisions.
- Written goals broken down into actionable steps.
- Calendar with time blocks for specific purposes.
- A daily plan that is semi-flexible.
Routines
Routines take away the stress of relying on memory.
- Morning and evening routines to support my #1 goal.
- Performance and work routines to increase productivity.
- Calming routines for anxious moments.
Activities
Having specific activities associated with flow helps prime my brain to begin.
- Deep breathing helps bring me to a neutral state to begin.
- Turn on a specific playlist to assist with entering the state.
- Eliminate all distractions.
Recovery
The brain is similar to a muscle. After it is stressed, it needs recovery.
- Naps allow me to avoid screens and working.
- Going for a walk, bonus points if it’s in nature.
- Grab a snack and rehydrate.
What is Your Flow?
Entering flow is an amazing experience. Learning to control it is a whole new level. This is just the surface of what flow state can offer. Understanding its components has created massive shifts in my life and made a difference in the lives of my clients.
Still, like anything else, mastering flow isn’t for everyone. It is a commitment to step outside of your comfort zone and be intentional in participating in activities geared toward a different state of mind. Learning to control flow is certainly not for someone who is looking for overnight change or is not ready to take accountability for their success.
If you are ready to invest in yourself, open to the possibility that you have more to offer yourself and this world, and truly desire to create lasting change, then let’s talk. Schedule a consultation only if you’re ready to stop talking about leveling up and actually ready to take control and make lasting changes. It’s time to stop dreaming. It’s time to LIVEitUp!
Zach Zellner is the owner of LIVELife Leadership LLC, a licensed professional counselor, and a certified brainspotting practitioner based in the Greater Green Bay Area. Zach is dedicated to helping individuals transform their lives by specializing in trauma treatment, empowering adults to harness the unique strengths of ADHD, and guiding them to unlock their inner motivation for lasting change.
In addition to his private practice, Zach contributes his expertise to The Wellness Co-Op Inc., a non-profit organization supporting military members, veterans, police officers, first responders, firefighters, and their families. At the Wellness Co-Op, he leads a SMART Recovery group for military members and veterans and directs Bow ’N Joe, a morning archery program designed to combat seasonal affective disorder.
Zach is also a dynamic keynote speaker and workshop leader, delivering engaging sessions on goal-setting, self-care practices, and the mindfulness benefits of outdoor sports.
*Disclaimer: This article only serves to inform and inspire. It is not intended to be used in place of working one-on-one with a mental health provider. Always consult with your trusted healthcare provider about making changes to medication, diet, and activity level.
