We all have those projects, tasks, or—let’s be honest—entire days where everything feels like too much. Too big. Too overwhelming. Too everything. And when that feeling sets in, it’s easy to slip into avoidance mode. Suddenly, you’re deep into an unrelated activity—scrolling, gaming, cleaning out an old inbox—anything but the thing you meant to do.
Then comes the shame spiral. Why did I waste so much time? Now the to-do list is even more packed, the anxiety is even higher, and the cycle repeats. If you’ve been there (and I know you have), you’re not alone.
So, how do you break out of the overwhelm and get unstuck?
Pause & Reset
First things first—take a mindfulness pause. Yes, really. It might feel counterintuitive when your brain is screaming DO SOMETHING, but pushing through in a stress spiral won’t get you far. If you’re caught in a fight-flight-freeze response, productivity isn’t on the menu.
A short reset can help. Try a breathing exercise, stretch, step outside for a few minutes, or try one of these simple mindfulness strategies for ADHD. The key? Remind yourself: This feeling will pass. It always does. And it passes faster when you take active steps to regulate.
Be Realistic (Like, Actually Realistic)
One of ADHD’s sneaky little tricks is optimism about time. I can totally clean out my entire closet today! But by hour two, you’re sitting in a pile of clothes, too overwhelmed to keep going. Sound familiar?
Breaking things into smaller, specific actions helps. Instead of clean the entire room, try:
Pick up and put away anything on the floor (10 minutes).
Wipe down surfaces (5 minutes).
Declutter one shelf (15 minutes).
Smaller tasks are less intimidating, easier to start, and—bonus—add up to real progress. Also, challenge that perfectionist voice in your head. Some progress is always better than none. Even 15 minutes counts.
Momentum Over Motivation
You don’t have a motivation problem. You have a momentum problem.
Getting started is the hardest part, so build a “momentum bridge.” This means stacking your task onto something you already do.
Pair it with a routine: Tidy for five minutes after making coffee.
Do a low-energy task first to warm up.
Plan a “starter step” that’s too easy to resist.
The trick? Just start. A little momentum often leads to more.
When You Feel Completely Stuck… Do Anything
Some days, momentum bridges aren’t enough. If you’re feeling paralyzed, start with anything—even if it’s not the “right” task.
Set a 10-minute timer and tell yourself: I can do something for for 10 minutes. Then pick anything:
Put away dishes.
Sort a pile of papers.
Write a rough list of next steps.
Once you’ve done something, it’s easier to keep going.
Body Doubling: The Magic Trick for Getting Started
Ever notice how having someone nearby makes tasks easier? That’s body doubling in action.
Example: I love my garden. But it’s also…a lot. So when I’m avoiding it, I ask my partner to come outside and chat while I start. Five minutes in, I wave him off because suddenly, I’m in the zone.
Try it. Call a friend. Hop on a virtual work session. Even having someone on speakerphone can help.
ADHD or Anxiety?
ADHD overwhelm and anxiety can look similar, but they’re not the same. Anxiety amplifies ADHD dysregulation, making it even harder to function. If your overwhelm feels more like full-blown panic or regularly derails entire days, talk to a professional. The right support can make all the difference.
Practice, Practice, Practice
None of these strategies are a magic fix. At first, they’ll work some of the time. But the more you practice, the easier they become. You’re training your brain to trust that small steps do lead to progress.
And remember: Progress, not perfection. Even 10 minutes at a time.