It's commendable that you want to work on becoming more flexible despite the challenges posed by autism and ADHD. Remember, flexibility is a skill that can be developed over time with practice and patience. Here are some strategies that might help you in your journey to becoming more flexible:
Gradual exposure to change: Start by introducing small changes into your daily routine. This could be as simple as rearranging the items on your desk or trying a new food. Over time, gradually increase the scope and magnitude of changes to become more comfortable with unpredictability.
Mindfulness and self-awareness: Practice mindfulness techniques to become more aware of your reactions and emotions when facing unexpected situations. Recognize the thoughts or anxieties that arise when encountering change, and try to understand them without judgment.
Create a flexible plan: If you like structure, that's okay! You can create a flexible plan that allows for some spontaneity and adaptations. Have a general outline, but be open to adjusting it as needed.
Seek support from others: Let your friends, family, or colleagues know about your goal to be more flexible. They can help by gently encouraging you to step out of your comfort zone while providing a supportive environment.
Practice problem-solving: When faced with a change or unexpected situation, take a moment to think through possible solutions and outcomes. This can help reduce anxiety and empower you to deal with the situation more flexibly.
Use visual aids: Visual schedules or reminders can be helpful in preparing for and adapting to changes. Having a visual representation of the plan can make transitions smoother.
Take breaks when needed: Allow yourself some time to recharge when you encounter challenging situations. Taking breaks can help prevent overwhelm and give you the space to regroup.
Celebrate successes: Acknowledge and celebrate your progress, no matter how small. Celebrating your achievements can motivate you to continue working on becoming more flexible.
Seek professional support: If you find that these strategies alone aren't sufficient, consider seeking guidance from a therapist or counselor experienced in working with individuals with autism and ADHD. They can provide personalized strategies and support tailored to your specific needs.
Remember, becoming more flexible is a gradual process, and it's okay to take things at your own pace. Be patient with yourself, and know that every effort counts. By working on your own flexibility, you'll also be better equipped to understand and support others around you.