So there I was, doing what I do best, scrolling through my phone (obviously), when this thought hit me like a ton of bricks: not every thought needs a response. I know it sounds small, but as I was typing this into my notes app, I realized I really do need a wake-up call sometimes. You see, my ADHD brain and leftover trauma love to feed me these thoughts that feel so urgent, like if I don’t act on them right this second, the world will literally implode. But guess what? That’s not true. I don’t have to chase down every random thought that comes my way.
ADHD + Trauma = The Urgency Trap
If you’ve got ADHD or have been through trauma, you get it. Your brain feels like a chaotic racetrack with thoughts zooming around at 100 mph. And because ADHD loves distractions, my mind is constantly bouncing from one idea to the next. Urgent! Must do it now! But here’s the kicker: those thoughts? They’re just thoughts, not orders from the universe.
Studies on ADHD show that people with the condition often experience something called “impulsivity,” where there’s this urgent need to act on whatever comes to mind, whether it’s actually a good idea or not. And yup, that’s where I get caught. I’ll be in the middle of something totally normal (like checking my email) and then, BOOM, I get this thought that I need to drop everything and do it right now. That’s not logic talking. That’s ADHD running the show.
Learning to Pause
Here’s the deal: part of me still wants to respond to every thought, every “brilliant” idea that hits me. But I’m learning (and let’s be real, it’s a process) that I don’t have to act on everything. If I followed every impulse, I’d end up more scattered, stressed, and overwhelmed than I already am. So, I’m making a promise to myself: I don’t have to do everything I think about. Some thoughts can just be… thoughts.
Like, if I’m in the middle of cooking dinner and suddenly think, “Wait, I should totally reorganize my entire closet,” I don’t have to immediately put down the spatula and start rearranging my life. I can just write it down and deal with it later. Shocking, right? But that’s progress.
Trauma Triggers the Urgency
Here’s where it gets tricky. Trauma can really amp up that feeling of urgency. When you’ve been through tough experiences, your brain often stays in a heightened state of alert, trying to prevent any potential danger. The downside? Every random thought or feeling can get super amplified. Suddenly, a tiny inconvenience can feel like a major emergency, and your brain screams, “ACT NOW!”
That’s when I need to check myself. If I’m feeling that rush to act, I try to stop and ask, “Is this a real emergency, or am I reacting from a place of past trauma?” I’ve learned that 9 times out of 10, it’s not actually urgent. It’s just a knee-jerk reaction to something that happened in the past, and I don’t need to let it control me.
The Realization: Pause Before You React
The big realization? I don’t have to act on everything that pops into my head. I don’t need to respond to every thought like it’s some kind of crisis. I can actually sit with the thought, breathe, and let it pass.
I’ve been working on being present, pausing before reacting, giving myself that extra second to breathe. That’s how I break the impulse cycle. And when I do, the thoughts don’t feel so overwhelming. They’re just thoughts. They don’t need to be acted on right now.
So Here’s My Takeaway…
So yeah, here’s me, reminding myself: Not everything needs a response. Just because a thought pops up doesn’t mean I need to act on it immediately. It’s okay to let some thoughts pass by. I don’t have to give them all stage time.
And if you’re reading this and dealing with your own ADHD or trauma? Same goes for you. Take a breath, pause, and ask yourself: Does this thought really need a response right now? You don’t have to live in “urgent mode” all the time. You can just be.
Alright, back to scrolling (and probably overthinking something new). But hey, I’ve got this. You’ve got this. Let’s just breathe and move on.
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