Understanding ADHD
You're not broken, you're a lantern
Most people (those without ADHD) have an internal flashlight. They are able to see their goals
off in the distance – and hold them in mind – while taking steps to achieve those goals.
People with ADHD, however, have an internal lantern instead. This brightly lights up our
immediate area but we struggle to see our goals off in the distance and hold them in mind until urgency makes them visible.
Flashlight
Lantern
What's the difference?
Flashlight internal lights
help you see farther down the path. Goals and deadlines stay “in view” longer, which makes it easier to plan steps, start earlier, and adjust course before things get stressful.
Future stays visible:
upcoming tasks are easier to keep in mind
Planning starts earlier:
steps and timing come together sooner
Progress feels steadier:
starting doesn’t require a deadline rush
Fewer surprises.
changes and obstacles are easier to anticipateLantern internal lights
illuminate what’s close and immediate. This can make it hard to “see” a task until it’s nearby, which is why starting often happens later and urgency becomes the thing that finally brings the path into focus.
“Now” stands out most:
what’s right in front gets priority attention
Starting happens later:
action often begins when the task feels close or urgent
More last-minute intensity:
urgency creates focus, but also stress
External support makes the difference:
reminders, check-ins, and visible steps help bring the path ahead into view
Tools to Support your internal lantern
- Feed Your Lantern: sleep loss dims all executive functions- bedtime routines help protect it
- Seek Out Feedback: asking for input early from supervisors or professors creates urgency, builds momentum, eases anxiety
- Make Tasks Visible: what’s out of sight rarely gets done- checklists & visual reminders keep priorities in sight
- Talk It Out: big tasks become approachable after talking them out and writing down small, actionable steps
- Task Initiation: build momentum by starting with simple, one step tasks
- Track Time: realistic time estimates, timers, and calendar reminders keep time illuminated
- Gentle Accountability: having someone who gets it check in on your progress can be the difference between thinking about it and actually getting it done
- Emotion Regulation: recognize when feeling overwhelmed, frustrated, or shutting down- then use self-calming tools like belly breathing to reset
Knowing you have a lantern changes everything. Seth can help you find an approach to life that finally works with your brain, not against it.