Are you an adult living with Attention Deficit Hyperactivity Disorder (ADHD)? Do you often feel overwhelmed by the various tasks you need to complete? You’re not alone.

ADHD is a neurodevelopmental condition that affects millions of adults worldwide. Individuals with ADHD may have difficulty focusing, completing tasks, and managing time effectively. As a result, they often become overwhelmed and drained, leading to a vicious cycle of decreased productivity and negative emotions.

Fortunately, some strategies can assist adults with ADHD in managing overwhelm and staying productive. Here are some reminders to help you when you feel like giving up:


When you’re feeling overwhelmed, taking a break may be the last thing on your mind. You might feel the need to keep pushing yourself or that you don’t have enough time to rest. However, research has demonstrated that taking frequent, short breaks can increase productivity and prevent burnout.

Rather than pushing yourself to finish everything, schedule breaks throughout your day. These breaks could be as short as fifteen minutes or as long as an hour. Use this time to rest, meditate, take a walk, or do something that makes you happy. When you get back to work, you’ll feel re-energized and focused.


When you’re trying to juggle multiple tasks, everything can feel urgent. However, not every task has the same level of importance or urgency. Making a list of everything you need to do and then prioritizing tasks can assist you in staying grounded and focused.

Start by listing all of the tasks you need to do. Then, consider which tasks are high-priority and which ones can wait. Use a color-coding system or numbering system to make it easy to see what tasks are the most urgent.


Big tasks can be overwhelming, leading to procrastination and stress. Breaking down big tasks into smaller pieces can make them feel less daunting and more manageable.

For example, if you need to clean your house, break it down into smaller tasks like “clean the bathroom” or “dust the living room.” This strategy can also help you prioritize tasks based on how much time and effort they require.


People with ADHD might struggle to say “no” to new commitments, regardless of how overwhelming their current schedule is. Remember, being realistic about your capacity and setting boundaries is crucial for avoiding burnout.

Consider your priorities and your schedule before accepting new commitments. Also, learn to say “no” more often – this can take practice, but eventually, it’ll become easier to say. By doing so, you’re giving yourself the time and space you need to tackle your existing commitments effectively.


Living with ADHD can feel isolating, but being around supportive people can help you stay grounded and focused. Find people in your life who understand and accept the challenges of living with ADHD. Reach out to support groups, seek therapy or counseling, or talk to friends and family who understand what you’re going through.

Surrounding yourself with people who are uplifting and have your best interests at heart can significantly improve your mental health and ability to tackle tasks.


When you’re overwhelmed, it can be easy to focus only on the tasks you haven’t completed, rather than the ones you have. Celebrating your successes, no matter how small, can help you stay positive and motivated.

Did you complete a task ahead of schedule? Did you make progress on a project you’ve been struggling with? Celebrate those small wins! Reward yourself by doing something you enjoy, like watching a movie, buying yourself something you’ve been wanting, or taking a soak in the tub. Celebrating small wins can help you to stay motivated to tackle bigger tasks.


Living with ADHD can bring challenges and stress, but it doesn’t have to control your life. Remember to take breaks, make lists and prioritize, break down tasks, say no, find supportive people, and celebrate small wins. By doing so, you’ll be better equipped to manage overwhelm and tackle tasks effectively, leading to increased productivity and decreased stress.


What is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder, a neurodevelopmental disorder that affects both children and adults. It is characterized by symptoms such as hyperactivity, distractibility, impulsivity, and difficulty in maintaining focus.

Can ADHD be treated in adults?

Yes. ADHD can be treated in adults through various approaches, including medication, therapy, and lifestyle changes. Treatment can help improve symptoms such as poor memory, distractibility, and impulsivity, allowing adults with ADHD to improve their quality of life.

What are some effective reminders for adults with ADHD when feeling overwhelmed?

Some reminders that can help adults with ADHD when feeling overwhelmed include taking breaks, breaking down tasks into smaller ones, practicing self-care, and seeking support from friends, family, or a therapist. It is also helpful to establish routines and stick to them, as well as keep a planner or digital calendar to stay organized.


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3. Solanto, M. V. (2019). Cognitive-behavioral therapy for adult attention-deficit/hyperactivity disorder: A review of recent randomized controlled trials. Current psychiatry reports, 21(9), 89.