Step 1: Understand the Basics of Inattentive ADHD
Inattentive ADHD is one of the primary types of ADHD and is all about difficulty staying focused. Unlike the hyperactive version, people with inattentive ADHD are more likely to:
- Lose track of what’s happening around them.
- Struggle to follow through on tasks.
- Daydream excessively or get “lost in thought.”
It’s not intentional zoning out; it’s your brain jumping from one thought to another faster than you can keep up.
Step 2: Understand What Dissociation Means
Dissociation, on the other hand, is a mental state where you feel disconnected from your surroundings, thoughts, or even your own sense of self. It’s often a response to stress, trauma, or overwhelming emotions. Signs of dissociation include:
- Feeling detached, like you’re watching yourself in a movie.
- Zoning out to escape unpleasant feelings or memories.
- Losing chunks of time without realizing it.
Unlike inattentive ADHD, dissociation is more about escaping reality than being distracted by random thoughts or stimuli.
Step 3: Spot the Key Differences
Let’s make this clear: dissociation and inattentive ADHD are not the same thing. They may look similar, but their roots and patterns are very different.
Key Differences:
- Cause: Inattentive ADHD is a neurodevelopmental condition, while dissociation often stems from stress or trauma.
- Awareness: With ADHD, your brain is easily distracted but still “on.” Dissociation can feel like you’ve mentally “checked out.”
- Triggers: ADHD struggles show up in everyday tasks, but dissociation usually happens in response to emotional overwhelm or trauma.
When I struggled with inattentive ADHD, I’d zone out in the middle of meetings and miss entire discussions. But I was still aware of my surroundings—it was just that my brain decided the pattern on the wallpaper was more interesting than the conversation.
Step 4: Strategies for Managing Inattentive ADHD
If inattentive ADHD is your challenge, focus on creating routines and external cues to keep your mind engaged.
Tips for Staying Focused:
- Break Tasks into Small Steps: ADHD brains love quick wins.
- Use Visual Reminders: Sticky notes, calendars, or phone alarms can bring your attention back to what matters.
- Practice Active Listening: Try summarizing what someone just said—it keeps you grounded in the moment.
Step 5: Strategies for Managing Dissociation
For dissociation, the goal is to stay present and grounded. You can achieve this by focusing on your senses.
Grounding Techniques:
- Look around and name five things you see, four you can touch, three you hear, two you smell, and one you taste.
- Carry a small object (like a stress ball) to engage your touch sense during overwhelming moments.
- Practice deep breathing to bring your awareness back to your body.
Pro Tip: If dissociation is frequent or tied to past trauma, working with a therapist can help you explore triggers and develop coping strategies.
Step 6: What If You Experience Both?
Here’s the twist: some people may experience both inattentive ADHD and dissociation. If that’s you, the key is to identify which one you’re dealing with in the moment. Ask yourself:
- What’s triggering this? Everyday distractions lean toward ADHD, while emotional triggers suggest dissociation.
- How does it feel? ADHD feels like scattered energy, while dissociation feels more like mental absence.
Final Thoughts
Dissociation and inattentive ADHD might share surface similarities, but they’re fundamentally different. Knowing which one you’re dealing with is the first step to tackling it head-on. With the right tools, strategies, and maybe some professional guidance, you can stay more present, focused, and in control of your mental world.
Remember, it’s not about perfection—it’s about finding what works for you.
