As an INFP, you’re deeply tuned into your inner values and emotions through Introverted Feeling (Fi), while Introverted Sensing (Si) gives your inner world a granular specificity, allowing you to sustain your meaningful daily activities and flow states. In instances of ADHD, however, it can be hard to stick to such routines and leverage that aspect of your dominant pairing to your advantage. Instead of staying focused on habits that help you, your mind might jump from one thing to the next. This creates a sense of chaos, where tasks pile up, and it becomes harder and harder to keep track of your priorities. You may find yourself chasing new ideas and getting overwhelmed before you’ve even started.

Your Extraverted Intuition (Ne) authority engenders your cognition with a love for new possibilities, which can be exciting, but with ADHD, it can lead to a flood of distractions. Paired with Extraverted Thinking (Te)—your mind’s more structured, analytical side—you might feel torn between wanting to explore new ideas and research avenues and trying to get things done in an orderly way. This constant push and pull between convergent and divergent forms of your TeNe pairing can leave you feeling scattered and stuck.

But here’s the thing: ADHD may make it hard to focus, but your cognitive functions can also be your secret weapon. It’s all about learning how to harness them in a way that works for you.

How to Use Your INFP Cognition to Navigate ADHD

ADHD doesn’t have to control your life. In fact, by shifting how you use your FiSi(+) and NeTe(-), you can actually turn your mind into a source of strength and clarity. Let’s dive into how you can reframe your thinking.

FiSi(+): Focus On Habits That Keep You Emotionally Regulated

One of the toughest parts of ADHD is sticking to a routine. But as an INFP, your FiSi(+) mindset naturally craves familiar habits and tranquil spaces that you have felt accustomed to, even if those familiar habits are disorganized. Therefore, the key is to lean into that FiSi(+) combination in a positive way, using it to anchor yourself to routines that bring you peace and order.

FiSi(+): “I must focus on adhering to habits that will keep me happy.”

It’s all about finding a few key habits that make you feel good and sticking to them. Start small. Maybe it’s as simple as setting aside five minutes each morning to journal, stretch, or have a cup of coffee. These habits don’t have to be big, but they do need to be consistent. Your FiSi will help you feel grounded and emotionally secure in these routines, giving you that emotional satisfaction of knowing you’re consistently doing something that nurtures your well-being.

The beauty of FiSi(+) is that it helps you focus on what's emotionally important to you, so you’ll be more motivated to stick with habits that truly make you happy. By choosing routines that align with your core values, you’ll have an easier time keeping up with them, and in turn, these habits will help keep your ADHD in check.

TeNe(-): Block Out Distractions Via Strategic Forecasting

Now, let’s talk about that flood of ideas your Ne is constantly throwing your way. The Ne component of your TeNe loves variety—it’s always exploring your surroundings and considering possibilities and opportunities. This is great for creativity, but with ADHD, it can turn into a whirlwind of distractions, making it hard to focus on what actually needs to get done. 

Rather than letting this cognitive mode pull you in a thousand different directions, you can use the combination of TeNe(-) to give structure to your day. Te is the cognitive mode that facilitates an awareness of logical outer order, so in TeNe(-), your mindset can filter distractions by identifying what needs to be done, creating a plan for tackling it.

TeNe(-): “I will block out distractions by identifying the diverse array of tasks I need to do and addressing the ones with the highest priority.”

Start by making a list of all the tasks swirling around in your mind. Don’t get overwhelmed—just write them down. Once you’ve done that, tap into your TeNe(-) mindset and organize those tasks by priority. What absolutely needs to get done today? What can wait? What’s urgent and what’s not? By giving structure to the chaos, you’ll have a clear sense of direction instead of being pulled in every direction at once.

This mindset shift helps you feel more in control. Rather than being reactive to whatever pops into your head, you become proactive, using your cognitive functions to guide you toward purposeful action. It’s not about getting everything done perfectly; it’s about doing what matters most.

ADHD Doesn’t Define You—You Have the Tools to Thrive

ADHD might feel like it’s running the show sometimes, especially when you’re juggling so many thoughts and feelings at once. But it doesn’t define you. As an INFP, you have an incredible ability to turn inward and focus on what truly matters, and your mind is full of untapped potential.

When you find yourself scattered or overwhelmed, remember that you can shift your focus. Use FiSi(+) to build habits that nurture your happiness and well-being. Tap into TeNe(-) to give structure to the swirl of tasks in your head, prioritizing what truly needs your attention.

And most importantly, be kind to yourself. You are capable of thriving, of finding peace within the chaos, and of turning your cognitive functions into tools that work for you, not against you. All it takes is a shift in mindset, a little structure, and a lot of self-compassion. Step by step, you’re more than capable of overcoming the challenges ADHD brings.

Finally, cognitive fluidity allows each person– no matter what type– to harness different mindsets for overcoming ADHD. While the wellness mindsets of FiSi(+) and TeNe(-) are most likely to be helpful for INFPs, it is possible that the wellness mindsets of other types might help you too. If you are an INFP, you may find it helpful to first tap into the wellness mindsets of FiSi(+) and TeNe(-), then subsequently learn from the wellness mindsets of other types:

Mindset Quotes to Navigate ADHD

ESTP (SeFe)

SeFe(+): I must focus on one activity at a time, addressing one person at a time

NiTi(-): I will block out distractions by developing my own strategic method to achieve the outcomes I want

ESFP (SeTe)

SeTe(+): I must focus on one activity at a time, following through with all expected tasks for each activity before moving onto the next

NiFi(-): I will block out distractions by developing a way to make the task fun for myself

ENTP (NeFe)

NeFe(+): I must consider all the tasks and people I must address, then address only the highest priority tasks and people 

SiTi(-): I will block out distractions by remembering each task and person I must address, and meticulously completing each one before moving onto the next

ENFP (NeTe)

NeTe(+): I must consider all work I need to do, then develop a schedule to complete all of it

SiFi(-): I will block out distractions by motivating myself to develop and adhere to specific deadlines throughout my schedule 

ISTJ (SiFi)

SiFi(+): I must focus on being diligent and motivated for the work I’m doing. 

NeTe(-): I will block out distractions by identifying things in my environment that can potentially offset my focus, then find ways to guard against them. 

ISFJ (SiTi)

SiTi(+): I must focus on being diligent and meticulous in the work that I do for others.

NeFe(-): I will block out distractions by identifying people in my environment whom I might encounter, and guard against the possible distractions that they might cause me.

INTJ (NiFi)

NiFi(+): I must focus on developing plans to achieve the goals that matter to me, and motivating myself to follow through with them. 

SeTe(-): I will block out distractions by finding ways to make concrete tasks less tedious and more straightforward.  

INFJ (NiTi)

NiTi(+): I must focus on developing personalized strategies to bring an ideal future for myself and others.

SeFe(-): I will block out distractions by seeking harmonious social environments.   

ESTJ (TeNe)

TeNe(+): I must focus on addressing a diverse array of tasks to meet certain standards. 

FiSi(-): I will block out distractions by developing an enjoyable routine to adhere to. 

ENTJ (TeSe)

TeSe(+): I must focus on developing an agenda and completing each task to fulfill it. 

FiNi(-): I will block out distractions by staying motivated for the goal I’m aiming for. 

ESFJ (FeNe)

FeNe(+): I must focus on diverse tasks I need to do to make a positive impact on others. 

TiSi(-): I will block out distractions by developing a personalized strategy to address specific criteria. 

ENFJ (FeSe)

FeSe(+): I must focus on specific tasks I need to do to make a positive impact on others. 

TiNi(-): I will block out distractions by developing a personalized strategy to ensure certain goals are met. 

ISTP (TiNi)

TiNi(+): I must focus on developing a personalized strategy to make my vision a reality. 

FeSe(-): I will block out distractions by ensuring I have positive interactions with the people I must deal with. 

INTP (TiSi)

TiSi(+): I must focus on developing a personalized strategy to accomplish different tasks, using skills I’m most familiar with.

FeNe(-): I will block out distractions by ensuring I make a positive impact for a broad group of people. 

ISFP (FiNi)

FiNi(+): I must focus on accomplishing goals that will make me happy. 

TeSe(-): I will block out distractions by staying engaged with one task at a time. 

INFP (FiSi)

FiSi(+): I must focus on adhering to habits that will keep me happy. 

TeNe(-): I will block out distractions by identifying the diverse array of tasks I need to do and addressing the ones with highest priority.