Minimise Overwhelm with Clear Written Instructions
Greer ‘s go-to strategy for navigating overwhelm and confusion is deceptively simple: ask for instructions in writing.
“Don’t tell me instructions. I’ll get to maybe step two. I always say, just text me. Just text the instructions.”
— Greer Jones, ADHDifference
Rather than relying on verbal memory or trying to hold multiple steps in your head, written instructions give clarity, reduce stress, and enable more accurate follow-through, especially when life is moving fast or emotions are running high.
Why This Strategy Matters
Many ADHDers contend with challenges in auditory processing, working memory, and sequencing tasks. Spoken instructions often arrive too fast to fully register, especially when multiple steps are involved. Written instructions help by:
- Slowing down information so it can be processed thoughtfully
- Giving you a reference you can revisit
- Avoiding misunderstanding or mental overload
- Making communication more reliable across contexts (home, work, relationships)
This switch can reduce friction and anxiety in daily tasks, improving confidence and consistency over time.
When to Use This Strategy
Use written instructions when:
- You’re coordinating complex tasks or logistics (work projects, family routines, renovations)
- You’ve had misunderstandings due to verbal directions
- You’re feeling anxious about forgetting steps
- You’re collaborating with someone who tends to speak fast or use vague language
- You want a reliable “source of truth” for yourself and others
How to Practice It Daily
- Be upfront: Let people know you process better with text or messaging instructions
- Ask clearly: “Can you text me the steps?” or “Could you send me a written to-do list?”
- Use shared spaces: Shared notes apps, message threads, or project boards
- Offer the same: If others benefit from written steps too, swap roles as mutual accommodation strengthens relationships
The Science Behind It
- One of the supporting principles here is cognitive offloading, the idea that we can reduce internal memory burden by storing information externally (in the environment). Written instructions are a classic form of offloading.
- A relevant study found that structuring the environment (for example, placing reminders or cues externally) supports working memory task performance by reducing internal demands. Wiley Online Library, 2019
- Additionally, research in children with ADHD shows they struggle with following multi-step verbal instructions, but benefit from action-based or more concrete formats. PMC, 2017
- By using written communication, you give your executive system breathing room. You reduce the load on the prefrontal cortex (the region responsible for planning, inhibition, and sequencing
💬 Final Thought
Greer’s strategy reminds us that clarity is a form of kindness – to your brain and your relationships. Asking for written instructions isn’t about weakness, it’s about wisdom. It’s about designing communication to match how your mind works.
When we stop forcing verbal perfection and lean into what supports us, tasks become more manageable, mistakes fewer, and stress softer.