ADHD and Overwhelm: How to Get Started When Everything Feels Like Too Much

Introduction

When you have ADHD, overwhelm is a frequent companion.  Maybe your to-do list is a mile long, your home feels cluttered, or you have multiple deadlines looming.  Instead of knowing where to start, you feel frozen—stuck in a cycle of avoidance and guilt.

Sound familiar?  You’re not alone.  ADHD brains struggle with executive function, making it hard to prioritise, break things down, and start tasks.  The good news? There are ways to bypass that overwhelmed, paralysed feeling and take action—even when it feels impossible.

Why Does ADHD Cause Overwhelm?

1. Task Paralysis

ADHD brains struggle with initiation, meaning we might want to get things done but can’t seem to start.  The bigger or more unclear the task, the harder it is to begin.

2. Everything Feels Equally Important

When faced with multiple tasks, our brains struggle to prioritise.  Should you reply to emails, clean the kitchen, or finish that work project?  Instead of choosing, you do… nothing.

3. Perfectionism and All-or-Nothing Thinking

If we can’t do something perfectly, we sometimes avoid it altogether.  The belief that we need to "do it all at once" makes starting even harder.

How to Get Started When You’re Overwhelmed

1. Do a Brain Dump

When your mind is spinning with too many tasks, get them out of your head and onto paper.  Don’t worry about order—just write everything down. This helps reduce mental clutter and makes things feel more manageable.

✔ Write a list of everything on your mind.
✔ Once it’s all out, highlight 3 key priorities to focus on.

2. Use the "Now, Soon, Later" Method

Instead of one giant list, sort tasks into categories:

✅ Now – Urgent things that need attention today or tomorrow.
🔜 Soon – Important but not immediate tasks (this week).
⏳ Later – Things that can wait or are "nice to do."

This reduces decision fatigue and helps you focus without feeling buried under everything at once.

3. Start With the "One-Minute Rule"

Ask yourself: What can I do in one minute?

✔ Reply to an email?
✔ Put one dish in the dishwasher?
✔ Open a document and type the first sentence?

Often, starting a tiny part of the task helps break the freeze and build momentum.

4. Use a Timer and Set a Tiny Goal

Tell yourself: "I’ll work on this for just five minutes." Set a timer and see what happens.

Most of the time, getting started is the hardest part.  Once you're in motion, you’ll probably keep going. If not, that’s OK—five minutes is still progress!

5. Body Double: Get an "Accountability Buddy"

If you struggle to start tasks alone, body doubling can help. This means doing work alongside someone else—either in person or on a video call.

✔ Join a virtual co-working session.
✔ Ask a friend to check in with you.
✔ Even playing background noise (like a café sound app) can create the feeling of company and make it easier to start.

6. Shrink the Task Down

If a task feels too big, make it ridiculously small.

❌ Instead of "clean the whole kitchen" → ✅ "Wash three plates."
❌ Instead of "write my CV" → ✅ "Open a document and type my name."

Once you start, you often naturally keep going—but even if you don’t, you’ve still made progress.

7. Done Is Better Than Perfect

Remember: Imperfect action is better than no action at all.  Give yourself permission to do things badly at first.  The more you practice starting without pressure, the easier it gets.

Final Thoughts

ADHD overwhelm can feel paralysing, but it doesn’t have to keep you stuck.  By breaking tasks down, lowering the pressure, and using tools like body doubling and timers, you can bypass the freeze and start making progress.

Which of these strategies will you try first?  If you need support in managing ADHD overwhelm, coaching can help you find personalised strategies that work for your unique brain.