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Overcoming ADHD

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91 views7 pages

Overcoming ADHD

Uploaded by

Jessica
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HUMMINGBIRD ADHD

UNDERSTANDING AND
OVERCOMING OVERWHELM
TOP REASONS BEHIND
ADHD OVERWHELM
Unmet biological needs- The overwhelm we experience becomes even more crushing
when we are hangry, dehydrated or sleep deprived.

Analysis Paralysis- ADHDers often struggle with choosing what to prioritize. Many
options seem important, and instead of beginning, we get stuck in the “deciding phase”.

Dysregulated Nervous System- When we are overwhelmed by emotion we can often feel
powerless to see how to more forward.

Decision fatigue ADHDers struggle with making even minor decisions and when we we get
exhausted from the volume of decisions quickly.

Sensory overload- It’s not just tasks and to do list that overwhelm us… our senses are
easily overwhelmed too. If we are placed in environments that bombard our senses often
we struggle to tackle even the minor things.

Perfectionistic tendencies – If we struggle with perfectionistic tendencies we often fail


to start task because we can’t see a way to do it perfectly.

Unclear or Uncertain path –If the path is unclear or has too many steps, we on some
level may be afraid to start as there are so many opportunities to lose focus or get sidelined
by working memory issues.

@Humingbird_ADHD
TOP REASONS BEHIND
ADHD OVERWHELM (CONT.)

We have unprocessed emotions- Sometimes, it’s not the task that is really
overwhelming, it’s the emotions we know that will accompany completing the task.

Unrealistic expectations of our time and capacity – Oftentimes we over or


underestimate how much time we really have, leading us to consistently overcommit and
remain in a constant state of overwhelm.

We are trying to do things the way we “should”- One of the biggest reasons
ADHDers are overwhelmed is because we face each day trying to do things just because we
should. If you are still convinced you need to do a million non-preferred, low-reward tasks
each day (like making your bed) you will be overwhelmed by the sheer boredom and
energy it takes to initiate tasks on a to do list that feels like it never ends.

When facing overwhelm first identify


the reason(s). Next use the guide on
the next page to identify a strategy.

@Humingbird_ADHD
Why am I overwhelmed and what might help?

Source Strategy

Hungry or Tired Meet your biological


needs & reevaluate

Emotionaly Dysregulated
Reduce decision points

Analysis Paralysis
Meet your biological
Calm your nervous system
needs & reevaluate

Decision Fatigue

Try a brain dump


Sensory Overload

Gamify decision making


Perfectionism

Task is unclear or too Talk it out with someone


many steps

Avoiding Emotions choose what can be


reduced or eliminated

Under-estimating capacity
Your personal strategies

Focusing on the "shoulds"

Turn the page for an explanation of each strategy


STRATEGIES TO OVERCOME OVERWHELM

Meet your biological needs- Have a snack, rest or drink water and then reevaluate.

Calm your nervous system Some ideas that can help calm a dysregulated nervous
system include box breathing techniques, cold plunging, taking a shower or bath, walking in
nature, EFT tapping or engaging in meditation.

Reduce decision points Identify what decisions in your day can be eliminated,
automated or simplified. Consider creating mini routines or “uniforming“ certain decisions.
Ask others to make non-critical decisions like choosing what‘s for dinner.

Try a brain dump Get all that overwhelm out of your brain and onto paper, and you may
just feel a little bit clearer. A brain dump doesn’t have to be structured. It can be as simple
as taking out a piece of paper and write down all the thoughts coming up around
overwhelm. The goal is to externalize your overwhelm.

Gamify decisions This strategy works best with low stakes decisions. This could be as
simple as flipping a coin or as complicated as putting your decisions on a dartboard and
literally pinpointing what task to do next. There are even apps available that allow you to list
your tasks and will choose one for you at random.

@Humingbird_ADHD
STRATEGIES
STRATAGIES TOTOOVERCOME
OVERCOME OVERWHELM
OVERWHELM (CONT.)
(CONT.)
Talk to someone - Overwhelm is a feeling just like any other that can benefit from being
named and spoken. Ask a colleague or friend if they can listen while you verbally process
your overwhelm. Don’t have anyone you trust? Try recording a few voice notes and talk
yourself through it. If you feel chronically stuck you may benefit from working with a
therapist or coach.

Choose what can be reduced or eliminated - Sometimes we are overwhelmed


because we simply just ended up with too much on our plate. If we take an honest look at
our capacity and determine we really are maxed out it’s important we take time to evaluate
what we can let go of. As hard as it is to reduce the commitments we are faced with,
wouldn’t you rather choose what is eliminated than have it all come crashing down? Being
mindful of our capacity can be challenging but it does get easier over time and it feels much
less overwhelming when we learn to be able to say no or get help when we are
overstretched.

What strategies not listed work best for you?


Add them below.

@Humingbird_ADHD
Ready to learn more about ADHD?
JOIN THE “IT ALL MAKES SENSE
HUMMINGBIRD HIVE NOW” COMING 2024
This low cost membership
includes several weekly zoom Stay tuned for updates on my
meeting options, message boards book coming summer 2024
and monthly special events

1:1 COACHING PODCASTS


Occasionally 1:1 coaching Stay tuned for Meredith’s podcast
spots become available. Contact launching soon and
Meredith for current availability search her name in your favorite
or to get on the waitlist app for past interviews.

@Hummingbird_ADHD

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