ADHD overwhelm is the feeling of being completely consumed by tasks, deadlines, and decisions. For many with ADHD, overwhelm and burnout seem synonymous with the diagnosis. However, being overwhelmed doesn’t have to be a constant state.
The good news? There are practical strategies that can help reduce the chaos and regain control.
As someone who lives with ADHD, I know it’s easier said than done. But taking it one step at a time can make all the difference.
This blog explores effective methods, including personalized tools, accountability, and mindset shifts, to help overcome ADHD overwhelm!
Understanding ADHD Overwhelm
ADHD overwhelm happens when tasks, responsibilities, or decisions pile up faster than your brain can process them. Symptoms often include:
- Difficulty starting tasks (analysis paralysis).
- Feeling frozen by too many choices.
- Avoiding responsibilities due to stress.
- Hyperfocus on one area while neglecting others.
The cycle of overwhelm can be exhausting, leading to burnout, frustration, and self-doubt. Breaking that cycle starts with recognizing what’s causing your overwhelm and taking intentional steps to address it.
Some of My Favorite Techniques for Crushing ADHD Overhwelm
Do, Ditch, Delegate
No one can do it all. Despite our best intentions, we often hit a wall where tasks feel insurmountable. That’s why it’s essential figure out:
- What we’re going to do.
- What we’re going to ditch for later.
- What we’re going to delegate.
I know it’s easier said than done, especially if you’re someone like me who used to “hoard” tasks because I was either stuck in analysis paralysis or perfection mode. I also felt I didn’t have time to thoroughly explain things to properly delegate them. Then on top of it all, I had my regular to-dos as well.
The thing is though, nothing is going to get done—until something is done.
Do A “Quick and Dirty”
You’re probably thinking what? But let me explain…
Have you ever wanted to do something so much that you actually couldn’t get it done? It lived in your head for so long, and you could see it… taste it…but it just wasn’t coming to fruition?
That’s why this exercise is about eliminating perfection. ANY form of action is good.
With a “Quick and Dirty” you:
- Actively push perfectionism to the side.
- Commit to powering through your first version of a task or idea, even if it’s super rough.
- Set a timer, no longer than 40 minutes, to just power through it. Make it sloppy. Skip parts if you need to. Just get a base down.
That’s even how this guide came into being. I just did a “quick and dirty” session where I powered through all of my ideas and just got everything into a Google Doc. It wasn’t pretty, but it was super helpful.
Then, when I made space to write this guide fully, I had a really good jumping off point.
So the next time you feel overwhelmed or stuck, try a “Quick and Dirty” with a timer. It just might help!
Use The Salsa System
What does delicious, freshly made, chunky tomatoes salsa make me think of? This technique for eliminating overwhelm: Chunk It, Pomodoro It.
The Pomodoro Technique is a timeboxing method in which you work for 25 minutes, then take a 5-minute break. After four rounds of this, you take a longer 15-30 minute break.
I’m sure you’ve heard about it before. It’s based on using one of those old-school tomato timers. (Pomodoro is the Italian word for tomato!)
Though my version goes one step further and adds an additional layer with the “Chunk” as the first step. Take your one big task and break it down into little “chunks.”
I’m sure you’ve heard the saying “How do you eat an elephant? One bite at a time .” That’s exactly what this is about. Break everything down into little pieces, and follow a Pomodoro—aka 25 minute work session—for piece of the whole.
Remember: Chunk it, Pomodoro It
That’s my “Salsa Method!”
Change Your Workspace, Change Your Focus
Your environment plays a huge role in productivity. If your current setting feels unproductive, switch things up. Ideas include:
- Working outdoors.
- Visiting a library in a different part of town.
- Renting a co-working space for a day.
- Booking a hotel room to create a focused, distraction-free zone.
Sometimes, a change of scenery is all it takes to reignite focus and creativity.
Slow Down / Ask for More Time
You’re human and sometimes you just need a bit more time to get things done. In most cases, an additional day or two – or three isn’t going to make a huge difference in the long run.
Having a little more breathing room can really take the pressure off. Don’t be scared to do this!
Your clients would rather have great work, than something that was done not to your usual standards. Or, if you’re doing things for yourself or family – give yourself grace and just a bit more time to get things done.
I know asking for more time is tough, or even a bit intimidating, especially because we want to keep our word. Though it’s hard to do, making space for a break can be just what you need to have clarity, focus, and really look after yourself.
So, if you can get even just a bit of a buffer, you can finish the task, and finish it well.
Focus on One Task at a Time
With your tasks prioritized, resist the urge to multitask. Tackling one thing at a time is far more productive than spreading your attention across several tasks.
Feeling overwhelmed? You’re not alone. It’s common to struggle with focus when juggling deadlines, a flood of ideas, or the challenges of ADHD, like hyperfocus or difficulty switching gears. That’s why taking things step-by-step and giving yourself time to recharge is so important.
Redefine Your Boundaries
This will likely hit home for a lot of you. (It has for me more times than I like to admit!)
Here’s the big question:
What have you said “yes” to that you wish you didn’t?
Who keeps pushing for more and more from you, despite all that you’ve given?
Are there things that you just let ride?
Here’s are two of my favorite quotes from the book, Boundaries for Leaders:
“Good boundaries, both those that help us manage ourselves and lead others, always produce freedom, not control.”
“One of the most important self-boundaries that leaders have to establish is against the tendency to put off changes that they know need to be made.”
Setting boundaries is so important! By taking the time to really assess what you can do, and what your limits are, you’re making it easier for yourself in the future. If a client asks for something that you simply can’t do or won’t do, tell them.
- Don’t be afraid to say no – it’s ok!
- Don’t think you *have* to get to that email now.
- Ask for more time like in the previous tip.
- Do what you can to protect your peace!
If you don’t set boundaries, then you’re setting yourself up for being overwhelmed. So take a beat and create the space to prioritize and even say “No” when necessary.
Trust me, your sanity will thank you later.
Celebrate Your Wins
Don’t wait for everything on your list to be finished before celebrating progress. Acknowledge your wins—big and small—along the way.
Celebrating doesn’t just boost morale; it’s also a chance to reflect on your achievements and learn from the process. Whether it’s a small reward or a simple moment of gratitude, taking time to appreciate your efforts is key to staying motivated.
Other Productivity Hacks
- Time Blocking: Schedule specific times for tasks to stay on track.
- Visual Task Management: Use tools like kanban boards or digital planners to make tasks more tangible.
- SMART Goals: Set Specific, Measurable, Achievable, Relevant, and Time-bound goals to clarify your priorities.
Another Great Overwhelm Tip? Seek Accountability!
Sometimes, you need support to stay on track. That’s where accountability comes in.
Working with an ADHD coach, accountability partner, or trusted friend can help you:
- Stay organized and focused.
- Follow through on tasks.
- Celebrate progress together.
ADHD is tough to navigate solo. With accountability, you’ll feel supported and empowered to tackle overwhelm head-on.
Why ADHD Coaching Is a Game-Changer for Overwhelm
ADHD coaching offers tailored strategies and support to address overwhelm at its core. Coaches help you:
- Identify your triggers for overwhelm.
- Develop systems that match your unique brain.
- Stay accountable without judgment.
- Build confidence and resilience.
Unlike generic advice, ADHD coaching focuses on what works for you. It’s about creating a personalized plan that helps you manage tasks, avoid burnout, and feel in control.
What I Wish I Knew About ADHD Overwhelm
When I was first diagnosed with ADHD, I didn’t realize how much overwhelm was tied to my condition. Like many, I thought I just needed to “try harder” or “get organized.” But traditional advice didn’t help—it made me feel like I was failing even more.
I wish I had known earlier that ADHD overwhelm isn’t a character flaw. It’s a natural byproduct of how our brains process information, and it requires tailored solutions. Once I started learning strategies that worked for me, everything changed. From using tech tools like Todoist and Google Calendar to working with a coach and a virtual assistant, I found ways to turn chaos into clarity.
The key? It’s not about doing everything—it’s about finding the right things to focus on and building systems to support them.
You Can Overcome ADHD Overwhelm
ADHD overwhelm doesn’t have to control your life. With the right strategies, tools, and support, you can break free from the chaos and create a life you love. Whether it’s working with a coach, redefining your priorities, or trying new methods, the key is to find what works for you.
Remember: Overcoming overwhelm isn’t about doing more—it’s about doing what matters most. One step at a time, you’ve got this!
Looking for an ADHD Coach? Let’s connect!
