how to deal with failure when all you know how to do is beat up yourself (as an adhder)
please read this if you are a chronic self-loather like myself.
i used to hate myself for everything i did; the way i talk and walk, my accomplishments, my daily activities, how i cannot keep up with my peers, all that jazz. and especially as a late-diagnosed adhder this gets worse overtime. i ended up getting into a 6-month burnout, failed 3 classes and have to extend one semester, and i had lost my identity as a person.
overall i was just a breathing, walking flesh with depressive thoughts every day.
but after many many months of rediscovering myself, i have come up with the conclusion that life gets easier when i don't fucking hate myself.
shocker, right? ik this is probably like a 'obviously' type of thing, but i think many ppl with adhd can confirm that this is one of the hardest pills to swallow.
but trust me, you don't need to feel bad!!! and i will tell you how to do it down below. pls read, i hope it helps.
(keep in mind im not a psychiatrist or a therapist btw i just wanna help fellow ppl with adhd)
reminder #1: adhd makes you more prone to making mistakes - beating yourself up for every failure is torture.
as people with adhd, we are more prone to making more mistakes and questionable decisions. we are just built that way. we can work on it, but that's our baseline.
self loathing encourages you to beat up your baseline. your default state. your non-productive mode.
beating yourself up for making a mistake is literally like beating up a cat for sleeping. humans are bound to make mistakes, and us with adhd are bound to make more. it's fine, let yourself breathe. im not saying we cannot do anything right or that our mistakes are permissible, but missing an alarm clock or forgetting things we want to say are not surprising. it's just embedded inside us, so either be miserable for the rest of your life or work on reframing your thoughts on failure in general.
reminder #2: you can learn how to be better even if you don't beat yourself up for it
these neurotypical adults who tell you that you should feel bad about failing are stupid. and whoever tell you that negative reinforcement is needed for you to get better are the dumbest motherfuckers ever.
you don't need to feel bad to ge better.
in fact, once you don't feel too bad about it, you can focus more on how to do better in the future instead of replaying the past over and over again.
literally after almost failing college, i only realized that i should not be hard on myself. literally. i remember deciding i should try being nice on myself and now boom! i feel better AND i actually have been working towards fixing my life more and more.
and you know whats the best part?? i can finally start enjoying my life again!!
reminder #3: not everything you do is a failure. seriously.
this is a thought pattern i keep seeing in every person with adhd.
"nothing i can do is right" WRONG!!!! you do some things wrong but you also do some things right!!!! quit discrediting yourself
now try acknowledging your failures:
cry about it first. let yourself sit in and feel your feelings first. you can continue after you finish crying about it
do some form of meditation that helps you clear out your mind. i suggest just 5 minutes or until you don't feel as heavy anymore
let yourself know that failing is an action and consequence, not a part of your identity. it is not you: you are someone who succeeds and fails sometimes. you can fail, but that does not mean everything you do will be a failure.
identify what kind of failure you're thinking about , why you feel so shitty about it, and what you should do for next time. it'd be good if you could write this down. here is an example from me:
failure: failing out of class
what happened: i failed bc i kept procrastinating and ended up sleeping in, so i could not submit on time
consequences of event: i had to retake the class, paid a significant amount of money, and now i cant graduate on time with my friends
why i feel shitty: i feel so left behind and stupid. i feel like this is such a stupid mistake that was easily avoidable.
and now i have so many thoughts in my mind right now, like "how can i be so stupid? how can i be so careless? this is such a stupid mistake."
now notice. if you also think like this, you are actively judging yourself. you are being so mean to yourself, and for what? would you ever told your friends they are so stupid and dumb for making careless mistakes? even if it's stupid, you wouldn't say it to their faces.
after identifying everything, confirm what actually happened, reframe your thoughts, and apologize to yourself:
"How can I be so careless?" -> It's not intentional, and I did try my best to work on it. It's not my fault my executive dysfunction took over the better part of me.
"How can I be so stupid?" -> Just because I cannot initiate tasks as well as the others, it doesn't mean i'm stupid. i am pretty good at other things, i cannot expect myself to be good at everything.
"This is such a stupid mistake." -> It is stupid, and that's... okay. It's fine. I accept it, I'll work on how to make it better in the future.
when you combat negative thoughts, make sure you combat them not only with facts but also with empathy and future action-focused thoughts.
the key is to focus on what you can do now, not what you should have done.
because focusing on the past is very very unhelpful.
now please focus on what you can do now:
Make small goals for the future.
What you should not say:
"I promise I will try harder to focus" -> Nope, you are relying on your ADHD symptom to not be ADHD anymore... which is impossible.
"I promise I won't forget next time" -> Same thing.
"I promise I will make a routine that I will stick to" -> This is too idealist, don't commit to anything for a long run, it's just setting yourself up for more failure.
What you should say instead:
"Next time, I will try to write it down so I won't forget next time" -> Tell yourself the clear steps on what you need to do. You cannot rely on your brain to just be better, come up with actions that can support you!
"Next time, I will set more alarms and ask a friend to remind me. In fact, I will do it now" -> Commit to things you can do immediately! The faster, the better so you won't lose this momentum. Stop thinking that your future self is 100% reliable. Always assume you need to do it as soon as possible to help yourself in the future.
"Next time, I will try out this routine and see if it works or not" -> Experiment with routines. Routines don't last long, so don't give youreelf empty promises. Instead, accept that your routine will chance every once in a while so you need to learn what works or not.
Apologize and forgive yourself
Say sorry to yourself.
It's normal to make mistakes, and it's unrealistic to think you won't make more.
Move on
Seriously. Don't sit on it too much.
Once you know what you need to do to not fail in the future and you have written it down... just let it go.
You don't need to feel bad to grow. You don't need to feel bad to be better.
You are allowed to feel good about yourself.
In fact, you should feel better about yourself now because you are showing your commitment to getting better by reading this long ass post.
Pat yourself in the back.
Failure has its consequences already, you don't need to punish yourself more. Please get something nice.
Failing is EXHAUSTING. Please give yourself a snack or some gaming time.
Allow yourself to breathe.
We are humans, we are not failures. We succeed and fail sometimes, not all the time.
Be nice to yourself, you have been through a lot.
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taking further weight/fatphobia/ed/general depression vents under readmore lol
cause like i cannot express how genuinely bad the fatphobia i have against myself is. like. when i picture myself in my head, in the future, i always imagine myself as skinny, bc ive lived my entire adult (and teen) life thinking of my body as a temporary impediment which ill eventually fix. early last year i thought i finally had and was so happy and then gained all the weight back. and idk what to do about it bc i have tried so so so hard to just 'accept being fat' and as i have said again i do not understand how that is possible in this society and i have never managed to get anywhere close to that and dont know how to.
and as a result of this i have considered like. every awful awful option out there for losing weight. like, i tried to get my doctor to prescribe me diet pills. i looked into ozempic and the only reason im NOT trying to illegally get some is that its for diabetic people and it harms them to take from the limited supply. i looked into various weight loss surgeries (be it bariatric surgery, which i cant get bc im not fat enough to qualify, or liposuccion but even if i could realistically afford it i hear it doesnt work in the long run). ive starved myself so much, tried so many diets, so many sports, never managed to stay on for long enough to maintain the results. no joke, i have considered developing a heroin or coke habit EXCLUSIVELY to lose weight, and the reason im not doing that is its too expensive. i complain about my adhd meds giving me food disgust but tbh every time it happens im also relieved bc it means i wont be able to eat for a few days. idk what to do anymore bc this is ruining my life and has been ruining my life for most of it.
i literally feel so worthless, ridiculous and unloveable specifically bc of my weight, and in particular the way its disposed on my body. i would be fine having fat arms, fat thighs, i would probably dig having a fat ass and chest and hips tbh! but i store all my fat on my belly and thats the one part i dont want to be fat, as well as my face and neck. this is such a massive block for me tbh. like, when i talk to new people i always feel like theyre looking down on me or find me pathetic because im fat (and bc im short which is my other major insecurity - i feel like being tall and fat is acceptable but not being short and fat). i dont take any compliments i get at face value bc i feel like everyone is just being nice by pretending like i could EVER be good looking. the only time ive ever felt attractive since i was a young teen was when i had lost the weight last year, and i couldnt maintain that bc it was so stringent.
sometimes when i think "i might be fat for the rest of my life and never manage to maintain being thin" i contemplate suicide over it. its like, the one thing about me i can never accept. i used to have so much internalized racism as a kid/young teen but i eventually got over that and came to appreciate my non-white features and even wish i had inherited more of my mothers looks (like her hair). i used to be so insecure about not being masculine enough but today im actually more into being kind of androgynous. i used to hate everything about myself and ive gotten much better about a lot of it. i dont hate my facial features or my hands or my legs or my arms anymore. i just hate my weight. and its the one thing i cant fucking get rid of.
and like, ive tried so hard to just.. look at other people ik with similar body types who i think are super attractive and think "if theyre attractive and they look like me, surely i could be too?" but it never works no matter what. and i mean, ik outside of like, societal fatphobia, a big part of it is my ed right. like obviously as long as i have an ed that is focused on wanting to lose weight im never gonna be able to accept being fat. but i cant get help for my ed bc there are no resources. and there are no medical professionals who will help me accept being fat bc theyre also fatphobic and they only want to help me lose weight, and they cant even manage to do that.
im just extremely tired of it all. every day i wish i was skinny. i can live w all the rest. i just need to be thin. i dont even need to be bone thin or whatever i just wanna be average. and its so fucking hard for so many reasons. i can almost never cook for myself bc of The Mental Shit. if i do cook for myself its rly hard to do anything complicated so its often not very balanced or healthy. and i rely so much on fast food, takeout and frozen meals bc of this inability to cook. and then theres the emotional shit - bc ever since i was little ive binged whenever i felt anything. bored? binge. angry? binge. sad? binge. happy? binge. theres no emotional state that doesnt wanna make me binge. and the only way i can stave it off is like.. either indulge in other vices (drugs alcohol etc) or just. dip into the restriction part of the ed and start starving myself again. and ofc once it becomes unbearable.. more binging. idk. idk. im at a loss. no one can help. and theres so many things piled on top of each other that make everything impossible.
im not even just talking about the weight - i mean everything in my life is like this carefully balanced tower of cards where each bad thing supports another bad thing supporting another bad thing until it builds into this massive self-sustaining network of dysfunction.
its like. i wake up in the morning (still tired from whatever the hell is wrong w my sleep, probably didnt sleep enough or too much, either way feeling bad). my room is a mess and theres fruit flies everywhere bc of the heat and i need to clean, but bc i woke up exhausted and feeling sick i have no energy to. i go get some water and theres a pile of dishes in the sink that are getting grosser and grosser but the idea of washing them is so daunting i cant bring myself to. i need to shower, but showering is such a hard task, and then if i shower i also need to brush my teeth and take care of my hair and thats so much energy. and if i do all that, well, i havent done the laundry in like 2 weeks so i have nothing clean to wear, so if im gonna shower i should do the laundry so i dont just get clean to put on dirty clothes right. and doing the laundry and hanging the stuff to dry is also such a hard task. and then if im clean and wearing clean clothes, am i just gonna get back in my dirty bed? i also need to change the bedsheets, and i hate doing that. and if im gonna change the sheets then i probably should fucking clean the bedroom, right. and i dont have the energy to do literally any of that. so im dirty, my room is dirty, my kitchen is dirty, i feel like shit, im tired, i havent eaten anything yet. maybe a decent meal would help. but a meal means cleaning some pot and pan to cook stuff in. and then it means cleaning it again after im done cooking, and also cleaning the dishes. and fucking hell i cant do that. so i think, maybe ill go to the convenience store and get a sandwich. but that means i need to get dressed and do my hair and i probably smell bed and i cant just go out like this and im SO TIRED. so i go to order takeout. and sure i could get something fresh and healthy like a poke bowl or something, but thatll cost me like 25 bucks, and i could just get a burger and fries for 10. so i get that. and i dont feel any better, because ive been eating carbs, sugar, and some shitty processed meat near-exclusively for the past several years. and im so tired and feel so awful and so guilty and so gross, so i just start smoking and drinking. maybe if im lucky ill do some art or whatever. and thats how my day goes and then ill go to sleep in my unchanged sheets unshowered laundry undone room dirty dishes piled up. have a bunch of nightmares wake up drenched in sweat etc. and do the same thing tomorrow.
and idk how to fix any of this bc its a cycle right. like where do i start? i feel like i cant do anything bc everything is SO heavy SO tiring SO daunting and im just so exhausted. i want to sleep for 10 years. i want to be happy again. but whenever im not happy i forget how it felt to be happy. so theres nothing to look forward to. and then i think about killing myself again. and thats just how it goes.
ig thats why im so so hopeful to actually get an at-home aid who can get me to do chores and get groceries and shit bc that might actually be the one thing that breaks the cycle, cause i definitely cant do it by myself.
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