EP. 36: "What Will People Think?" Why ADHD Makes You a People Pleaser (The Fawn Response) | ADHD with Jenna Free

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Chapters
00:00 Introduction: Worrying What People Think
01:00 The Fawn Response: A Safety Mechanism
03:00 The Trap of External Regulation
05:00 It's Safe to Be Misunderstood
07:00 My Garbage Bag Story: Regulation in Action
09:00 How Fawn Costs Us Our Lives
11:00 The Fear No Longer Drives the Bus
13:00 Practice: Who Am I Trying to Keep Safe?
16:00 Building Freedom Through Tiny Moments
18:00 Their Dysregulation Doesn't Have to Be Mine

Summary
In this episode, I talk about ADHD people pleasing and the fawn response - why worrying what people think isn't about being nice, it's a nervous system safety response. If you've ever changed what you were going to do because of what someone might think (even a stranger), this is for you. For people with ADHD and chronic dysregulation, the fawn response makes us believe that keeping everyone happy, approved of, and not upset is what keeps us safe. When we've lived in fight or flight for years, our body reads conflict, judgment, or criticism as life-threatening danger - even though logically we know it's not. I explain how this people pleasing pattern is actually external regulation, where we try to control what other people think so we can feel calmer and safer. But here's the trap: when we worry what people think, we're not actually hearing them - we're hearing ourselves and reacting to imaginary opinions as if they're facts. I share a personal story about taking out the garbage with a plastic bag on my head (conditioner treatment) when construction workers were outside, and how I caught myself in the fawn response and chose to do it anyway to show my nervous system I'm safe. The fawn response costs us a lot - we live smaller, shape our lives around imaginary opinions, delay what we want, and let fear dictate our decisions. When we start regulating, we stop needing other people's approval to feel safe. We can handle being misunderstood, judged, or criticized because we know we're safe regardless. This episode gives you a practice to start breaking down these walls and building freedom through tiny moments of choosing what you want to do instead of what feels safest.

Action Step
This week, catch yourself hesitating or about to change what you're doing because of what someone might think. Pause and ask: "Who am I trying to keep safe right now? What am I fearing?" Notice the specific worry - are you worried your coworker will think you're lazy if you take a break? That someone will judge you? Once you're aware, take one small step toward what you actually want to do. Push yourself just a little past that discomfort (not obliterating your comfort zone, just stretching it). Go grab that coffee, take that break, ask for that help. See if you can collect evidence that you're safe even when people might be thinking things about you. Remember: their potential thoughts are not dangerous. You are safe.

Takeaways

• ADHD people pleasing isn't about being nice - it's the fawn response, a nervous system safety mechanism where your body believes keeping everyone happy is what keeps you safe
• When we worry what people think, we're not hearing them - we're hearing ourselves and reacting to imaginary opinions as if they're facts
• The fawn response costs us our lives - we live smaller, delay what we want, and let 10% (or way more) of our decisions be dictated by imaginary scenarios
• Real regulation means the fear no longer drives the bus - you can handle being misunderstood, judged, or criticized because you trust you're safe regardless
• Most people aren't thinking about you anyway - they're worried about what you think of them, and any judgment they do have is usually their dysregulation talking

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