Overwhelm, that feeling that your brain is overloaded and cannot hold one more thing. It has a way of making everything seem like a priority whether it is or not and it is struggling to sort through what to do. The input can be from mental, emotional or even sensory overload, but it effectively paralyzes your thought processes. Your emotional center (the amygdala) takes over and triggers the fight, flight or freeze response.
Overwhelm can happen to anyone and it can come and go based on whatever else is happening in your life. With an ADHD brain, and its unique way of thinking, there are some additional things to consider.
Do you….
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- Need to do a “body check” to see if you are hungry, tired, restless or frustrated?
- Need to reduce the distractions around you?
- Need to adjust anything in your environment?
- Need to change your thinking from “all or nothing” to something more flexible?
- Need to get it all out of your head?
- Know if your executive functioning brain “bank” is overdrawn from too many decisions, too much planning, or too many to-dos?
If you answered “yes” to any of the above questions, then you know what your first step should be in reducing that overwhelm. There are also some simple steps that may help clear out what is causing your overwhelm.
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- Do you need to reduce all the thoughts swirling in your brain? Then do a “brain dump” or “cranial cleanse” as my friend calls it. You write down everything that is on your mind- no censoring it – just get it out on the paper. You can sort it later.
- Break down projects into their individual steps/tasks.
- Visualize the end before you begin. What will it look like when it is complete? Now work backwards. Make sure it is broken down into the smallest of steps.
- Do you need more information?
- Can someone else help you with it?
Once you have answered these questions, then it is time to help get the overwhelm out of the body and brain. Here are five strategies that can get you moving forward again feeling less overwhelmed.
Overwhelm Strategy #1: Move the Stress Out of the Body
For many ADHD brains, stress builds as restless energy. Movement helps reset the nervous system. Movement often works faster than trying to “think” your way out of stress.
Ideas
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- 10–15-minute walk (outdoors is best)
- Dance to one favorite song
- Jumping jacks or trampoline time
- Stretch or yoga break
Overwhelm Strategy #2: Give the Brain a Sensory Reset
ADHD brains often feel overwhelmed by too much sensory input. Intentional sensory tools can calm the nervous system. These aren’t distractions—they’re regulation tools.
Ideas
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- Fidget or stress ball
- Weighted blanket or lap pad
- Noise-canceling headphones
- Holding something cold (ice cube, cold drink)
Overwhelm Strategy #3: Create a Brain Break Ritual
Short breaks help prevent ADHD stress from building into overwhelm and gives your brain time to process and be ready for more. Think of these as mental reset buttons, not procrastination.
Ideas
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- Take a walk out in nature (15 minutes will reset your brain)
- Add to your “done list”
- Drawing or doodling
- Journaling or reading for 5 minutes
- Sitting with a cup of tea
Overwhelm Strategy #4: Simplify the Environment
Too many visual, auditory or mental inputs increase stress for ADHD brains. It can be difficult to filter out completely, so try to reduce what you can. Small environmental shifts can create big cognitive relief.
Ideas
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- Clear just one small surface in your field of vision
- Turn off background notifications (put phone in a different room)
- Work in a quieter room (use noise canceling headphones)
- Reduce visible clutter in your work zone
- Work with a buddy (body doubling) or join our Work it Wednesday session from 10a-12p EST.
Overwhelm Strategy #5: Use a “One Small Thing” Reset
When the brain feels overwhelmed, the fastest way to reduce stress is momentum. Progress—not perfection—helps calm the ADHD brain.
Ideas
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- Put away 3 items
- Do a “brain dump” or “cranial cleanse” by writing everything down
- Send one email
- Start a timer for 5 minutes (and stop working when it goes off)
- Do one small task (the smallest step you can think of)
When an ADHD brain feels overwhelmed, the goal isn’t to force focus—it’s to stop and identify what is happening and then to create moments of regulation that can help you reset. Small resets like movement, sensory tools, taking a break, or doing one simple task can help the brain relax and move forward again. Coaching can help you identify and develop personal strategies to decrease the occurrence of overwhelm and learn to detect the warning signs.