For My ADHD'ers Feeling Overwhelmed

Hey lovely, I just wanted to send you a few ideas that might help when things feel really overwhelming. None of this is about “pushing harder”, it’s about making things a little easier on your brain

When ADHD overwhelm hits, your brain can go into overload mode and it can feel impossible to start anything because there is so much to do. That’s a neurological response, not a personal failing, remember there is always stuff to do..

I know you're not going to do all of these, but try one- it might help! ❤️

One thing that can help in those moments is doing a quick brain dump. Just write down everything that’s in your head all the tasks, worries etc without trying to organise it. Getting it out of your mind and onto paper can help!

Another trick is the 5-minute rule. Instead of thinking about finishing a task, just agree with yourself to do five minutes of it. Often the hardest part is starting, and once you begin it can feel a bit more manageable.

If you’re stuck, sometimes it helps to start with a tiny win. Something really small like replying to one message, putting one item away, or sending one email. Small actions can help your brain build momentum. Plus you're gonna get a little happy hit from achieving something that felt initially impossible..

You can also break things down into very small steps. For example, instead of “clean the kitchen”, the step might just be “put one mug in the dishwasher”. When tasks get smaller, they’re much less overwhelming for your brain.

It can also help to use visual tool like a written list so everything isn’t floating around in your head. And when there are too many choices, try picking just two options so your brain doesn’t get stuck deciding.

Your brain also needs regular breaks. Short breaks, a quick stretch, or a short walk can help reset things when you start to feel overloaded.

One really important thing to keep in mind is that “good enough” is okay. Finishing something imperfectly is often much better than waiting until it feels perfect..don't get stuck on this bit my little perfectionist! Ha

And lastly — be kind to yourself, I know you're not always the best at this one but here's a lil reminder. What works one day might not work the next, that’s normal! We’re just experimenting with ways to make things a little easier here..

We can talk through what feels most helpful for you when we next meet, but for now just take things one step at a time.

🕊️