Hey, mama! Let’s talk about overwhelm—the kind where your brain feels like it has 100 tabs open and you don’t know where to start. As an ADHD mom, overwhelm used to be my default state. It felt like I was always behind, always juggling too much, and always exhausted.
But I’ve found a few ADHD-friendly strategies that have helped me calm the chaos and take things one step at a time. If you’re tired of feeling stuck, these tips might be just what you need to manage the overwhelm and start thriving.
1. Start with a Brain Dump
When my brain feels overloaded, I grab a notebook or my phone and do a brain dump. I write down every task, worry, and random thought swirling in my head. Once it’s out of my brain, it’s easier to figure out what needs attention and what can wait.
Quick Tip: Don’t overthink your brain dump. Just write everything down and sort it later.
2. Use the “One Thing” Rule
When everything feels like a priority, I remind myself to focus on just one thing at a time. I pick one small, manageable task and tackle it. Sometimes it’s as simple as loading the dishwasher or clearing a corner of the living room.
Why It Works: Success builds momentum, and finishing one thing helps me feel less stuck.
3. Set Realistic Expectations
ADHD brains often overestimate what we can get done in a day. I’ve learned to set realistic goals and give myself permission to let go of perfection.
Example: Instead of “clean the house,” I’ll set a goal to tidy one room or load the laundry.
4. Break Tasks into Micro-Steps
Big tasks used to paralyze me. Now, I break them into tiny, actionable steps. For example, instead of “organize the pantry,” I’ll start with “sort one shelf.”
Pro Tip: Use a timer to focus on one micro-step for 10-15 minutes.
5. Build in Breaks
ADHD brains need rest to stay productive. I schedule short breaks between tasks to recharge. Whether it’s a quick walk, a cup of tea, or a scroll on Instagram, breaks help me reset.
ADHD Hack: Set a timer for your break to avoid losing track of time.
6. Ask for Help
Overwhelm isn’t something I tackle alone anymore. I’ve learned to ask my family for help, whether it’s unloading the dishwasher, folding laundry, or giving me 15 minutes of quiet time to regroup.
Encouragement: Asking for help doesn’t mean you’re failing—it means you’re human.
7. Celebrate Small Wins
Every little bit of progress matters. I’ve started celebrating even the smallest wins, like clearing the counter or crossing one thing off my to-do list. It helps me stay motivated and reminds me that I’m making progress, even on tough days.
Example: Take a moment to acknowledge your effort with a deep breath or a happy dance.
Managing ADHD overwhelm isn’t about doing it all—it’s about finding small, sustainable ways to move forward. With a brain dump, micro-steps, and a little grace, you can calm the chaos and feel more in control.
Remember, progress over perfection, mama. You’re doing amazing, and I’m here cheering you on every step of the way!
Looking for more tips to calm the chaos? Download my free “ADHD Survival Guide” and start feeling more in control today. Share your favorite overwhelm-busting tip in the comments—I’d love to hear what works for you!
