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Make sure your worst

enemy is not living

between your ears.

– Laird Hamilton

What Overwhelm Feels Like


Like Juggling Chainsaws While Riding a Unicycle: Ever feel like you're managing a circus act in your mind, trying to balance tasks that seem as unpredictable as juggling chainsaws on a unicycle? That's ADHD-induced overwhelm for you.


The Mental Traffic Jam: Imagine your thoughts stuck in rush-hour traffic – a chaotic, honking mess where focusing on one thing feels like trying to weave through a gridlock. ADHD cranks that traffic jam up to eleven.


The Procrastination Abyss: It's not just delaying tasks; it's a dive into the abyss of procrastination, where the simplest things become Everest, and the to-do list feels like an insurmountable mountain range.


The Ever-Present Distraction Symphony: Overwhelm often comes with a relentless symphony of distractions, each instrument competing for your attention. It's like trying to concentrate while a marching band parades through your brain.

The range of what we think and do

is limited by what we fail to notice.

And because we fail to notice

that we fail to notice

there is little we can do

to change

until we notice

how failing to notice

shapes our thoughts and deeds.

-R.D. Laing


How Bad Overwhelm Can Get

Analysis Paralysis: Picture standing in front of a buffet of tasks, each one demanding attention. The result? You freeze, caught in a loop of overthinking and indecision – a classic ADHD recipe for analysis paralysis.


Emotional Rollercoaster: Overwhelm doesn’t just stop at mental chaos; it's an emotional rollercoaster. From frustration to anxiety, the ride can be intense, leaving you feeling like you're strapped in with no control.


Forgetfulness Overdrive: ADHD doesn’t just impact focus; it can lead to forgetfulness on steroids. Important dates, tasks, and key events become casualties in the forgetfulness overdrive.



Getting knocked down in life is a given.

Getting up and moving forward is a choice.

-Zig Ziglar

Strategies to Overcome Overwhelm


Chunk it Down: Break tasks into bite-sized chunks. Instead of trying to swallow the whole pie, focus on one slice at a time.


Mindful Breathing: Inhale the good vibes, exhale the overwhelm. Mindful breathing can act as a reset button for your brain, calming the storm within.


Prioritize Like a Boss: Not all tasks are created equal. Prioritize based on urgency and importance. Let the non-urgent, less critical tasks wait their turn.


Create a Visual Roadmap: ADHD brains love visuals. Create a roadmap or flowchart to visualize tasks and their relationships. It's like GPS for your chaotic thoughts.


Embrace the Pomodoro Technique: The Pomodoro Technique is a simple and effective time management method that can be helpful for studying or working, especially for individuals with ADHD. Here's how it works: You set a timer for a short period, usually 25 minutes, and focus on a task during that time. After the timer goes off, you take a short break, around 5 minutes. This process is repeated, and after completing four cycles, you take a longer break, around 15-30 minutes. The technique helps break down work into manageable chunks, making it easier to stay focused and maintain productivity while also allowing for regular breaks to prevent burnout.


Remember, overwhelm isn't a permanent state; it's a challenge to be tackled. With the right strategies and an ADHD-friendly approach, you can turn the chaos into controlled momentum on your journey to focus and success.

You can't calm

the storm, so stop trying.

What you can do

is calm yourself.

The storm will pass.

-Timber Hawkeye


How an ADHD and Executive Function

Coach Can Help With Overwhelm


An ADHD and Executive Function Coach can be instrumental in helping individuals manage overwhelm by providing personalized strategies and support. Here are ways in which I can help:


Identifying Triggers: We work to identify specific situations or tasks that trigger your overwhelm. Understanding these triggers are crucial for developing targeted strategies.


Breaking Down Tasks: Overwhelming tasks can be broken down into smaller, more manageable steps. Together we create a step-by-step plan, making it easier to approach and complete tasks without you feeling overwhelmed.


Time Management: I assist you in developing effective time management skills. This involves creating schedules, setting priorities, and allocating time appropriately to different tasks.


Organizational Strategies: For individuals with executive function challenges, staying organized can be a significant hurdle. Together we figure out which organizational tools and techniques work for you to streamline daily activities and reduce chaos.


Building Routines: Establishing routines and consistent structures can provide a sense of predictability and control. I help you create routines tailored to your needs and preferences.


Mindfulness and Stress Reduction: Techniques such as mindfulness and stress reduction exercises can be incorporated to help you stay present, manage stress, and prevent the feeling of being overwhelmed.


Goal Setting: I work with you to set realistic and achievable goals. Breaking larger goals into smaller, more manageable objectives makes progress more tangible and less overwhelming.


Communication Strategies: For those facing challenges in personal or professional relationships due to ADHD or Executive Function issues, together we discover communication strategies to enhance understanding and collaboration.


Accountability and Support: Having someone to be accountable to and offer support can make a significant difference. I offer encouragement, celebrate achievements, and help individuals stay on track.


Self-Advocacy: I empower individuals to advocate for themselves. This includes communicating their needs, seeking accommodations when necessary, and building self-awareness.


In essence, an ADHD and Executive Function Coach works collaboratively with individuals to tailor strategies that address their unique challenges, fostering a sense of control and empowerment in the face of overwhelm.

Aren't you worth it?

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