Lally ultimately shows that behavior is not stable through motivation, but through automation. And for ADHD, that means it is not motivation that is the problem, but a lack of automation. Now I would like to combine what has been said so far with the Polyvagal theory, because the automation of rituals needs an even more important extension, which is sometimes neglected.
Safety is a prerequisite for self-regulation
The autonomous nervous system is organized hierarchically (Porges, 2016). It describes three central states:
- Ventral vagus (social connection, security)
- Sympathic (Mobilization: Fight/Flight)
- Dorsal vagus (shutdown, retreat)
It is crucial here that the behavior and experience depend on the state in which the nervous system is. There is a word for this, namely neuroception. Neuroreption is the unconscious assessment of safety. (Feel free to read on in-depth here.) Neuroception is therefore a key term at Porges. The nervous system constantly unconsciously evaluates whether something is safe, dangerous or life-threatening. This assessment happens before conscious cognition, automatically and on a physical level.
Self-regulation, social interaction, and flexible attention are only possible in a state of security. If there is no security, then the attention becomes tighter, behavior becomes increasingly reactive, and impulsiveness increases. According to ICD-10, impulsivity is one of the three main symptoms along with inattention and hyperactivity in ADHD. To establish security, it is important to understand that predictability regulates the nervous system. This is quite central, so predictable, consistent environments signal security. This addresses the point “Always the same context → same situation, same action” in the formation of habits. Unpredictability, in return, activates the sympathetic (stress) or the dorsal vagus (retreat). The regulation is embodied, not cognitive. In other words, regulation happens primarily through physical conditions and relationships, not through thinking.
ADHD is often associated with increased openness of irritation, unstable attention, and emotional dysregulation. From a polyvagal point of view, the nervous system is more often outside the ventral-vagal state and more in the sympathetic (restlessness, impulsivity), which is accompanied by rapid change of state. Why are rituals so important? Rituals = neuroceptive safety signals. Recurring, predictable processes are read by the nervous system as security. Rituals provide predictability, recognizability and they are embedded in a temporal structure. Thus, they support the activation of the ventral vagus, as they reduce neuroceptive uncertainty. Without structure, the environment seems unpredictable and the nervous system remains on alert. With Ritual, “I know what’s happening,” there is less alarm. This is particularly relevant for people with ADHD. It reduces the overload of stimuli and stabilizes attention.
I recently mentioned the rapid state changes associated with the sympathetic nervous system. Rituals facilitate exactly these changes of state. Transitions are sometimes difficult (task switching). However, these changes in state in the nervous system are central from a polyvagal point of view. Rituals help to make changes more predictable and to “buffer” transitions. Let’s take two examples: A morning ritual (walk) as a transition into activity. An evening ritual (meditation) as a transition to rest. Rituals stabilize the ventral vagus, as they involve rhythmic elements, repetition, and body reference. Now let’s see how rituals can be substantiated from a polyvagal point of view.
How rituals can be supported
- As mentioned several times. Predictability = key. A ritual must proceed immediately, start clearly and end clearly. Neuroseption needs clarity.
- It needs rhythm and repetition and the inclusion of breath and movement. According to Porge’s, repetition offers neuroceptive security and thus also has a stabilizing effect.
- A physical embedding is helpful, i.e. movement, posture, breathing, sensory elements, e.g. drinking tea, stretching, slow walking.
- A ritual only works if it feels safe or comfortable. Compulsive routines do NOT have a regulatory effect.
- Let’s get to the context of Lally. A ritual needs a fixed place and a fixed time or situation. This gives predictability and thus security according to Porges. This makes context binding a structure-regulating element.
- Simplicity beats complexity. Too complex overwhelmed at first and destabilized. It would be good to counteract this by a few, clear and small steps.
Behavior becomes stable when it is predictable, embodied, and repeated. Rituals help not only because they give structure, but because they signal to the nervous system: it is safe. And only in this state do attention, self-control, and ability to act become possible at all. Without security, no self-regulation. Without self-regulation, no structure. Rituals provide the security that makes structure possible in the first place.
Conclusion
Porges shows that behavior is condition-dependent and safety is the prerequisite for regulation. Predictability regulates the nervous system. Rituals act as neurophysiological safety anchors and are particularly effective with ADHD. Rituals work because they create predictability, stabilize states, and externalize regulation.
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Feature Photo by Ricardo Gomez Angel on Unsplash.