Overwhelm & ADHD

Overwhelm: Why does it happen & What can be done about it?

As an ADHD coach for professionals, I often see clients become overwhelmed by their daily tasks. This is particularly common for those responsible for creating their own structure. But why does this happen so easily for ADHDers?

In my experience, there are a few reasons.

Time Blindness (also called Time Agnosia)

Many folks with ADHD struggle with the concept of time. Unlike neurotypical people, we often don’t have an internal metronome to keep us aware. Our brains might perceive that we simply can’t have enough time for everything. This can lead to feelings of panic, worsened by all-or-nothing thinking, making it seem like we have to tackle *everything* at once, right now.

Difficulty Prioritizing

Another executive function challenge is the ability to plan and prioritize effectively. For many, prioritizing doesn’t come naturally, and it’s tough to determine what’s most important. Instead of being able to break down tasks logically, everything feels like it needs to be done immediately, leading to overwhelm.

Decision Fatigue

Similarly, we can spend so much time figuring out where to start that we end up with decision fatigue. This leaves us too exhausted to follow through with the actual work. And then we beat ourselves up for “wasting time,” which only perpetuates the cycle of frustration.

If this sounds familiar, you're not alone.

There are strategies to help break this cycle of overwhelm. Here are three simple things you can try:

1. Estimate task time.

Jot down how long you think each item might take. This is not about creating a rigid schedule but just giving yourself a visual. If any task feels like it will take more than 45 minutes, consider breaking it down into smaller, more manageable tasks.

2. Pick 1–3 tasks to focus on

Choose just 1–3 tasks from your list and write them on a Post-it note. Focus only on those until they’re complete. Don’t stress over choosing the “perfect” three tasks—just pick and start. Also, remember to choose *tasks*, not projects. Make sure your to-dos are clear and specific actions.

3. Set a time limit for decision-making.

Allocate a specific amount of time—say, five minutes—to decide where to start. Even if you don’t choose the “right” task, you’ll at least be moving forward instead of spinning your wheels in analysis paralysis.

Experiment with these strategies.

Each time you try a new tool or approach, think of it as an experiment. Even if it doesn’t work out as you hoped, you’ll gain valuable insights for next time.

Breaking the overwhelm cycle takes time, but with regular practice, you’ll find it easier to stay on track without getting lost in the chaos.

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