How your clothes can help your ADHD brain switch gears

Ever caught yourself crushing it at the gym and realized you'd been wearing your workout clothes since breakfast? (No judgment - we've all been there!) Well, turns out there's some fascinating science behind why those leggings might be secretly influencing your brain. It's called enclothed cognition, and it's about to become your new favorite strategy for smoother transitions with ADHD. I posted about it on my Instagram here, but in this article, we’ll go deeper into how and why it works - and provide a few more examples for inspiration.

👕 What is enclothed cognition?

Enclothed cognition isn't just about "dressing for success." Research shows that clothes can actually change how our brains work in really specific ways.

For example, in one study, people who wore a white lab coat they were told belonged to a doctor performed way better on attention tests than people wearing their regular clothes. But here's the twist - when people wore the exact same coat but were told it was a painter's coat, they didn't get the same boost.

Wild, right? According to the study, that’s the key to making enclothed cognition work for you. It's not just about wearing the clothes; it's about what those clothes represent to you - the mindset you (consciously or unconsciously) associate with someone who wears those clothes.

🤔 Why enclothed cognition works for ADHD brains

For those of us with ADHD, transitions can feel like a mental mountain to climb. The challenge of switching from one activity to another—whether it’s moving from work to relaxation or getting started on a task—often feels overwhelming. Enclothed cognition is a powerful way to tackle these transitions by using clothing to help trigger specific mental and emotional states.

Here’s why enclothed cognition works particularly well for ADHD brains:

• Reducing friction in task-switching: ADHD brains often struggle with transitions, but clothing can act as a simple cue to ease the switch from one activity to the next. Instead of needing to rely on willpower, the act of changing clothes provides a clear boundary between tasks.
• Visual triggers: Clothes act as visual cues that tell our brain what mode to enter (e.g., work mode, social mode, or relaxation mode). They remind our brains what we’re supposed to focus on, which reduces the chance of getting distracted.
• Confidence from clothing: Certain outfits can trigger a confidence boost, helping you feel empowered or in control, which is especially helpful for ADHD brains that might need an extra push to get started or stay focused.

👠 My personal clothing codes

The Workout Switch

When I put on workout clothes, I'm not just changing outfits - I'm telling my brain "we're about to move." The clothes have a specific meaning (exercise time!) and the physical experience of wearing them helps trigger that exercise mindset. Even on days when motivation is hiding under the bed, this switch helps get things moving.

The Social Mode Activation

My "going out" clothes aren't just about looking good - they're actual tools for my brain. The physical act of putting on certain clothes plus the meaning I associate with them ("these are my socializing clothes") helps my brain transition into people mode, even when my ADHD would rather keep me stuck in hermit mode.

The Work-to-Rest Reset Button

Here's where enclothed cognition really shines - I use different outfits to create clear boundaries between work and relaxation. Work clothes (even if they're just my "fancy" sweats) mean focus time. Changing into cozy clothes signals to my brain that we're switching to rest mode. It's not just about comfort - it's about the meaning I've attached to each outfit.

🧠 Make it work for your brain

The beauty of using enclothed cognition for ADHD is that it's completely customizable. Your brain might respond to different clothing signals than mine - and that's perfect! The key is finding clothes that:

1. Have a clear meaning for you
2. You physically wear (just looking at them doesn't cut it 😜)
3. You consistently associate with specific activities

Remember, this works not only for specific tasks - like putting on PJs to get your brain in gear for some zzz’s - but also for mood. Red, for example, can boost energy and confidence (it’s my go-to for when I need to feel brave and powerful). If you're looking to calm down, blue or green can help bring a sense of peace.

⚗️ Time to experiment!

Instead of relying on willpower to make a transition, try using the power of enclothed cognition to signal to your brain that it’s time to shift. The more you practice this, the easier it becomes to move between different activities with less effort and mental strain. It’s a small adjustment that can make a huge impact on your productivity, mood, and overall mental energy.

Ready to try this out? Start by picking one transition that usually trips you up. What outfit could help signal that change to your brain? Remember - the clothes themselves don't matter as much as what they mean to you and the actual experience of wearing them.

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