Your Guide to Avoiding the Demands of ADHD

Although demand avoidance has traditionally been associated primarily with ASD, in a 2020 study, researchers concluded that having ADHD is an even more important predictor of having PDA than ASD.

Specifically, the researchers found that about 70% of the people they studied with ADHD had markers of PDA. Meanwhile, scientists reported that the correlation between ASD and PDA is too small to draw any conclusions. Because the study only included 132 people, more research is needed.

• autism spectrum traits in approximately 50% of cases
• lower agreeableness of about 42%
• decrease in emotional stability by approximately 50%
• higher level of self-reported delinquency – about 34%

However, the study did not address the relationship between ADHD and demand avoidance specifically. The researchers also noted that PDA appears to be particularly correlated with general personality traits rather than autism-specific traits.

Keep in mind that both conditions can commonly be associated with PDA, as there is significant comorbidity between autism and ADHD. According to 2022 research50% to 70% of autistic people also have ADHD.

Moreover, people with both ASD and ADHD naturally have lower levels of dopamine, which helps control the reward and pleasure center of the brain. As a result, people with any of these conditions may find it neurochemically more difficult to generate enough arousal and energy to perform everyday “low dopamine” tasks, such as cleaning or completing a tedious task.

Both ADHD and PDA can cause problems with executive dysfunction or decision making, which can make it difficult to:

• run tasks
• finish tasks
• control pulses

• resistance to the daily demands of life
• anxiety that fuels the need to try to control the environment
• social manipulation to avoid demands
• communication skills combined with a lack of sense of responsibility
• sudden changes in mood that help reinforce their behavior
• compulsive behavior that revolves around avoiding demands

Avoidant ADHD symptoms that may overlap with PDA symptoms include:

People with ADHD sometimes fall into a cycle of avoidance called “positive valence cognitive avoidance,” which can coincide with PDA symptoms. Usually this consists of:

1. trigger situation
2. initially negative emotional reaction
3. an overly optimistic thought that brings short-term relief
4. avoidance behavior that interferes with healthy coping strategies

Researchers explain that because these maladaptive avoidance behaviors provide short-term relief, the cycle can continue. However, in the long term, these patterns can lead to increased avoidance behavior, which can impact your life in undesirable ways.

The demand-avoidance cycle may seem inevitable when you’re in it, but there are ways to break out of it. The best way is to find a mental health professional who has experience working with clients with ADHD. They can help you develop strategies to prevent ADHD, including:

• Recognize triggers: Knowing the trigger that sets off the avoidance cycle is the key to breaking this pattern. So, for example, if you’re feeling overwhelmed by a looming deadline, start noticing your emotions, thoughts, and habits as they happen.
• Reduce Anxiety: Because anxiety appears to fuel the avoidance cycle, experts recommend taking steps to reduce it, including mindfulness techniques such as meditation, yoga, breathwork or other forms of exercise. Reducing caffeine intake, getting enough sleep, and maintaining a healthy lifestyle can also help reduce anxiety. Reducing stress and increasing mindfulness can also help you become more aware of your triggers.
• Minimize unnecessary rules: Because people with ADHD may feel constrained by strict rules and regulations, which can also perpetuate a cycle of anxiety and shame, try to understand where you can add more freedom and flexibility to your daily routine. For example, consider asking employees whether it is acceptable to set their own work hours if possible.
• Set intentions: Create what researchers call “if-then” strategies to eliminate a trigger, such as a deadline. For example, instead of falling into a cycle of overly negative or overly positive thoughts and habits, set an achievable intention such as, “When I feel pressured to avoid a task, I will work on it for just 5 to 10 minutes.”
• Reward yourself: Impulse control is key to managing the prevention of both ADHD and PDA. So instead of, for example, enjoying a snack before you finish a task, consider trying to delay gratification and eat it to celebrate its completion.
• Restructure your cognitive behavioral patterns: Mindfulness-based cognitive therapy (MBCT) is a proven way to help people with a variety of conditions, including ADHD and PDA, change bad habits and lead more fulfilling lives. Many of these tips, for example, can be implemented very successfully with specialized expert support.
• Practice non-judgment: Non-judgment is a key aspect of MBCT that can help people break free from cycles of guilt and shame that can perpetuate old, unwanted habits. When you observe your situation without harsh or critical judgment, you can act with genuine compassion to change your habits.
• Look for support: Contacting ADHD support groups, counselors, or other professionals can help you find the support you need to fully meet your daily needs. You can also try “body doubling,” or the practice of working with someone to increase your focus and add an extra layer of responsibility.
• Make changes to the environment: Setting up an environment for success can help you tackle tasks head-on and avoid distractions. For example, you can declutter your workspace, play soothing music, keep your computer charged and ready, and your phone on silent and away from your work area to encourage alertness.
• Develop skills: Remember that you are not alone. Many people have difficulty with organization and time management. Many people who previously struggled with time management now excel at it due to their ability and desire to learn and change. To increase your confidence and competence in these areas, consider working on mental health issues in your free time.

ADDitude has also put together a list of ways to deal with procrastination associated with ADHD.

Specifically, researchers studied the drug’s effects on children with autism and PDA and found:

• significant reduction in most PDA-related behaviors
• general improvement in children’s behavior, quality of life and quality of life of loved ones

Although this study was small (only 13 participants) and was conducted specifically on children with autism, it could potentially be a suitable treatment for people with ADHD. Traditional ADHD medications can also relieve symptoms associated with PDA.

Some evidence suggests that demand avoidance, or the tendency to avoid everyday demands, may be a common feature of ADHD as well as autism. Treatments such as mindfulness-based cognitive therapy, exercise, and anxiety-reducing techniques such as meditation can help combat it.

Learning to form healthy habits can also help you create a life in which you thrive on meeting the demands of daily life rather than feeling burdened by them.