How to Make Decisions Faster When You Have ADHD

Introduction

Do you ever find yourself stuck in decision paralysis, spending way too much time weighing up every possible option?  Whether it’s choosing what to eat for dinner or making a big life decision, ADHD can turn even simple choices into overwhelming mental spirals.

ADHD brains struggle with executive function, which affects prioritisation, impulse control, and working memory—all crucial for decision-making.  The result?  You overthink, avoid, or delay decisions until you’re forced to make a rushed choice under pressure.

The good news?  You can make decisions easier and faster by using ADHD-friendly strategies.  Let’s break it down.

Why ADHD Makes Decision-Making Hard

1. Too Many Options = Brain Overload

ADHD brains struggle with filtering information.  When faced with multiple choices, you might get stuck analysing every detail, making it impossible to choose.

2. Fear of "Getting It Wrong"

If you’ve made impulsive or "bad" decisions in the past, you might fear making another mistake.  This can lead to perfectionism and avoidance—especially for big decisions.

3. Time Blindness & Last-Minute Pressure

ADHD makes it hard to feel the urgency of a decision until it’s right in front of you.  This means you might procrastinate, only making a choice when you’re out of time.

4. Emotional Overload

ADHDers often feel emotions intensely.  If a decision triggers anxiety or frustration, you might avoid it altogether to escape those uncomfortable feelings.

How to Make Decisions Faster and With Less Stress

1. Set a "Good Enough" Standard

Not every decision needs to be perfect.  For small choices, lower the stakes by aiming for "good enough."

💡 Ask yourself:
✔ Will this still matter in a week?
✔ What’s the worst that could happen?
✔ Can I change my mind later?

Most of the time, a quick, imperfect decision is better than no decision at all.

2. Limit Your Options

Too many choices create decision fatigue.  If possible, narrow down your options to two or three.

✔ Struggling with what to eat?  Pick between two meals instead of scrolling endlessly.
✔ Stuck on a work task?  Choose between two next steps instead of feeling overwhelmed by everything.

If you’re really stuck, flip a coin—if you feel disappointed by the result, you’ve already made your decision.

3. Use Time Constraints

ADHD brains work well with deadlines and urgency.  Give yourself a set amount of time to decide, then commit.

🔹 Small decisions: 30 seconds to 2 minutes
🔹 Medium decisions: 5-10 minutes
🔹 Big decisions: 24 hours (then take action)

If you tend to overthink, try counting down from five (the "5-Second Rule") and making a choice before you reach zero.

4. Reduce Mental Load with Routines

For everyday decisions, eliminate choice altogether by setting up simple defaults.

✔ Meal planning: Eat the same breakfast each day or rotate 2-3 meal options.
✔ Clothing: Create a "capsule wardrobe" with easy-to-mix outfits.
✔ Work tasks: Start your day with a set routine to reduce decision fatigue.

The fewer decisions you have to make daily, the more brainpower you’ll have for bigger choices.

5. Outsource or Get External Input

If a decision is taking too long, get an outside perspective.

✔ Ask a friend for their gut instinct (sometimes, an external view makes things clearer).
✔ Use a coach or accountability partner to talk through the decision without over-explaining.
✔ Look at past decisions—what worked last time?

You don’t have to do it alone.  Sometimes, just saying the options out loud makes the right choice obvious.

6. Make It Reversible

If you’re stuck because you fear making the "wrong" choice, remind yourself that most decisions can be adjusted later.

💡 Ask yourself:
✔ Can I test this choice for a week before committing fully?
✔ Is there a way to tweak things later if it doesn’t work?

Knowing you can course-correct takes the pressure off making a perfect decision upfront.

Final Thoughts

Decision-making can be tough when you have ADHD, but it doesn’t have to be exhausting.  By limiting options, using time constraints, and embracing "good enough" choices, you can break free from decision paralysis and move forward with confidence.

If decision-making is something you struggle with regularly, ADHD coaching can help you find personalised strategies that work for you.

What’s one decision you’ve been putting off that you can tackle right now?


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