I stare at my to-do list. So many tasks, so many deadlines.
I know I should start. I know time is ticking. But… I can’t.
My mind is constantly buzzing with ideas, jumping from one thought to the next without landing on just one. Every task demands attention at the same time, leaving me stuck in place. The harder I push myself to focus, the more overwhelming it all feels.
I pick up my phone. Distraction.
Five minutes turn into an hour. The list remains untouched.
💡 Why does this happen?
For many with ADHD, overwhelm triggers paralysis.
- Too many choices? Brain stalls.
- Too much pressure? Brain shuts down.
- Too many details? Brain escapes into distractions.
⏳ How to break free?
✔️ Micro-starting: “Just write one sentence” feels easier than “finish the entire project.”
✔️ Body before brain: A short walk or stretch resets the mental fog.
✔️ External accountability: A timer, a friend, or a body double makes starting feel less overwhelming.
Sometimes, the hardest step isn’t the task itself—it’s just starting.
ADHD & overwhelming
Elias Carter 