Start with deep breathing from the diaphragm. This will help calm your nervous system and allow you to switch from panic mode.

Do a brain dump to quiet your mind. Get all of the thoughts out of your head and create a mega list. This will help you to stop worrying about forgetting to do something.

Choose an item or two from your list. You could choose something that’s a priority or you could choose a simple task that you can quickly accomplish and check off your list for an immediate boost of dopamine.

Break a task down into micro steps. Going for a walk can be broken down into 1) find socks, 2) find shoes, 3) put socks on, 4) put on shoes, 5) find earbuds, 6) choose music, audiobook, podcast, etc…you get the idea! 😉 

Make a short commitment such as 5, 10, or 15 minutes. If you can only do a couple of minutes, that’s okay! Or you may find getting started was the hard part and you go for longer.

What are your go to strategies to deal with ADHD overwhelm?

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