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Sometimes our thoughts are just all over the place.

Scattered thoughts, as Dr. Gabor Maté describes, are when your mind feels like it's jumping everywhere, especially common for neurodivergent folks or trauma survivors.

It's not your fault if your mind feels chaotic; neurodivergent brains are wired for creativity, but they need a little extra structure to shine.

As a neurodivergent and trauma survivor, it makes Clear Path Thinking more challenging! Challenges can look like:

• Feeling overwhelmed by too many tasks at once

• Losing track of time and missing deadlines

• Daydreaming during important tasks

• Brain fog that clouds your thinking

• Struggling to start or finish things

• Getting stuck in hyperfocus and forgetting other priorities.

In a busy world where work is demanding, I can't afford to not be sharp for a second, despite being neurodivergent.

Not to say that I can't make mistakes.

At work, I'm paid to add value and make good decisions. My thinking has to be clear! This is how I do it.

1) Writing my goals down

I have an agenda for the day, both in my personal and work life. I list my top priorities, three to five simple tasks.

Specifying what I'm trying to achieve. If one task feels like enough, that's okay too; progress, not perfection.

For trauma survivors, this can feel like an anchor to stay present.

This intentionally gets my mind thinking in the right direction and narrows my attention to what matters.

🧬 What the science says here:

Writing down what you want to do each day helps our brains stay on track. It's like giving our brains a map to follow.

When you write your goals, it lights up a part of our brains that helps us plan and focus, making it easier to ignore distractions.

There's a study that says people who write their goals get them done about a third more often.

For someone with a brain that wanders, like with ADHD, writing a short list of three to five simple tasks can feel like a guide that keeps you from getting lost.

It's like our brain remembers those tasks better because they're written down, nudging you to finish them.

2) Find an Accountability Partner

Having an accountability partner, like a friend, mentor, or spouse, keeps me motivated.

I hate letting them down, so it pushes me to act. For example, I check in with my mentor monthly to review my progress, which keeps my goals front and center.

Pick someone who gets you; it's not about pressure, it's about having a cheerleader.

3) Use a Reward System

I give myself small rewards after finishing tasks, like

• a quick coffee break

• a stretch,

• or listening to a favorite song.

Choose rewards that feel good to your senses, like a tasty snack or a calming playlist, to help your brain reset.

This keeps my brain excited to get things done, especially when focus feels hard.

For neurodivergent folks, this taps into our brains’ need for a little extra spark to stay on track.

Your brain might wander, but it's not broken. Pick one task to write down today. Share it with a friend.

Reward yourself for finishing. If you hyperfocus, set a timer to check your agenda and stay balanced.

Start small, you've got this!

If you enjoyed this post, or know people who can benefit from it. Please spread the word. They can subscribe at neurodiversediary.io/subscribe

Lastly,

Stay Different,

The AuDHD Exec

Disclaimer: I am not your psychiatrist, coach, doctor. Neurodiverse Diary does not provide medical services or professional counselling and is not a substitute for professional medical care. Everything I publish represents my opinions, experience, not advice.