13 strategies to help cope with overwhelm and achieve a more balanced life
Do you constantly feel overwhelmed, like you're racing against time and never able to get everything done? If you have ADHD, this feeling can be even more intense. Find out why this happens and learn practical strategies for dealing with overload and burnout.
The Feeling of Always “Running Behind”: A Common Challenge in ADHD
If you have ADHD (Attention-Deficit/Hyperactivity Disorder), you’ve probably felt like this:
- An endless list of tasks and commitments.
- The feeling that the day never has enough hours.
- Difficulty prioritizing what’s most important.
- Starting multiple things at the same time and not finishing any.
- Feeling guilty for not being able to handle everything.
- Procrastinating, even knowing that it will only make things worse.
- Constant exhaustion, both physical and mental.
This feeling of always “running to catch up,” of always being overloaded, is very common in people with ADHD. But why does this happen?
Read also: How the Neural Instability of ADHD Affects Cognitive Control
Why is Overwhelm So Common in ADHD?
ADHD affects brain function in several ways, and some of these changes can contribute to the feeling of overwhelm:
- Difficulty with planning and organization: ADHD makes it difficult to plan tasks, organize time, set priorities, and follow a routine. This can lead to a feeling of chaos and lack of control.
- Difficulty with focus and concentration: Inattention, one of the main symptoms of ADHD, makes it difficult to concentrate on a single task for long. The mind is easily distracted, and the person ends up jumping from one activity to another, without completing any.
- Impulsivity: Impulsivity can lead the person to accept more commitments than they can handle, to start several things at the same time, and to have difficulty saying “no.”
- Hyperfocus: Paradox? Yes! ADHD can also lead to hyperfocus, which is the ability to concentrate intensely on an activity of interest. But, when hyperfocus happens, the person may forget all other tasks and commitments, generating accumulation and overload.
- Difficulty estimating time: People with ADHD often have difficulty estimating how long a task will take, which can lead to delays, missed deadlines, and more stress.
- Rejection sensitivity: The fear of making mistakes, being criticized, or disappointing others can lead the person with ADHD to demand too much of themselves, try to do everything perfectly, and feel overwhelmed.
Read also: Decisions in ADHD Treatment: How to Involve the Whole Family
What to Do? Strategies for Dealing with Overwhelm in ADHD
The good news is that there are strategies that can help you deal with overload and build a more balanced life:
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Accept your limitations: You don’t have to (and can’t) do everything. Accept that you have ADHD and that this affects your ability to handle the demands of everyday life. Don’t compare yourself to other people and don’t blame yourself for not being able to handle everything.
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Prioritize: Learn to identify what is truly important and focus on those tasks. Use a diary, a planner, an app, or any other tool that helps you organize your priorities.
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Break tasks into smaller steps: Large and complex tasks can be daunting. Break them down into smaller, more manageable steps. Celebrate each small victory!
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Set realistic deadlines: Don’t try to do everything at once. Set realistic deadlines for each task, taking into account the time you actually need to complete it.
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Learn to say “no”: Don’t feel obligated to accept all invitations, all commitments, all tasks. Learn to say “no” without guilt, to protect your time and energy.
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Delegate: If possible, delegate tasks to other people (family, friends, co-workers). You don’t have to do everything yourself!
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Create routines: Establishing routines can help you get organized, reduce anxiety, and have more control over your time.
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Use reminders: Use alarms, phone reminders, post-its, or any other tool that helps you remember your tasks and commitments.
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Eliminate distractions: Turn off your phone, close social media, find a quiet place to work or study. Create an environment that encourages concentration.
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Take breaks: Don’t try to work or study for hours on end without rest. Take regular breaks to relax, stretch, drink water, or do something you enjoy.
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Reward yourself: When you complete a task, reward yourself! It can be something simple, like watching an episode of your favorite series, eating chocolate, or taking a walk.
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Take care of your physical and mental health: Get enough sleep, eat healthy, exercise regularly, and seek professional support if needed.
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Use the Pomodoro Technique: Divide time into blocks (e.g., 25 minutes of focus, 5 minutes of rest). Adjust the times according to your needs. This helps maintain focus and avoid exhaustion.
Read also: What is the Function of Metabolism in ADHD?
Helpful Tools and Resources
In addition to the strategies mentioned above, there are some tools and resources that can help you deal with overwhelm in ADHD:
- Organization apps: There are many apps that can help you organize your tasks, commitments, and deadlines. Some examples include Todoist, Trello, Asana, Google Calendar, Notion, among others.
- Time management techniques: There are several time management techniques that can help you optimize your time and be more productive. Some of the best known include the Pomodoro Technique, the Getting Things Done (GTD) method, and the Eisenhower Matrix.
- Support groups: Participating in support groups for people with ADHD can be a great way to share experiences, learn from others, and feel welcomed and understood.
- Therapy: Cognitive-behavioral therapy (CBT) and other therapeutic approaches can help you develop skills to deal with the challenges of ADHD and build a more balanced life.
- Coaching: A coach specializing in ADHD can help you set goals, create strategies, overcome obstacles, and achieve your goals.
Read Also: Sleep and ADHD: How Do Children with Different Presentations of the Disorder Sleep?
Conclusion: Building a Lighter and More Balanced Life
Overwhelm is a real challenge for many people with ADHD, but it is not an inevitable condition. With the right strategies, you can learn to deal with overload, organize your life, prioritize your tasks, and build a more balanced and healthy routine.
Remember: you don’t have to do everything alone. Ask for help, delegate tasks, set boundaries, and, above all, take care of yourself. By prioritizing your physical and mental well-being, you will be taking an important step towards building a lighter, happier, and more fulfilling life.
Want to know more about the world of ADHD, check out the book ADHD 2.0, get it at the link below.
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FAQ – Burnout and ADHD in Women: Unmasking the Myths
It was from this passion that TDAH.World was born – a space created to inform, support, and connect people with ADHD. My goal is to translate complex information into accessible content, without losing scientific depth, so that more people can better understand and deal with the challenges – and also the potential – of ADHD.
I believe that well-applied knowledge can transform lives, and that’s what motivates me to keep studying, writing, and sharing insights on neuroscience, mental health, and cognitive performance. If you’ve made it this far, I hope you find something here that makes sense to you!