Using the Solve-it Grid can help us get things done
Generally, the more fun and stimulating a task is, the less “emotional energy” you need to complete it. If you have ADHD or are neurodivergent, you likely have difficulty managing your emotional energy expenditure when completing daily activities.
Using the Solve-it Grid, created by ADHD expert Dr. Tamara Rosier, can help with this. The Solve-it Grid consists of four colored quadrants: red, green, yellow, and blue. Each color represents the type of activity that we need to complete — type being determined by how fun and emotionally stimulating the category of activities are.
The red quadrant represents activities that aren’t fun, but are emotionally stimulating.
When we tackle tasks in this quadrant, we work ourselves into a heightened emotional state to complete them, often as a result of having procrastinated doing them in the first place. At first, it can feel energizing to have this adrenaline rush, but operating for too long in this quadrant is exhausting and comes at a great cost to our bodies and minds. If you’re fixated on red-quadrant activities, pause and become mindful of your body’s present state. Allow yourself to take a break and notice when the last time you ate, drank, moved, or breathed intentionally was. If it’s been a while, make sure to tend to these basic needs.
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