I needed groceries. Just a few things.
But by the time I got to the store, I was already dreading it.
The fluorescent lights felt too bright. Music was playing overhead while announcements cut in suddenly. Kids were crying. People were moving unpredictably. My brain was trying to process everything, all at once.
Then came the choices: Which type of pasta? Which sauce brand? Which checkout lane will move faster? Why does this all feel so… loud?
It’s Not Just a Store — It’s a Sensory Storm
For someone with ADHD, places like supermarkets can be overwhelming. We’re more sensitive to stimuli—light, sound, smells, even crowds. Our brains are already racing internally, and then the environment adds even more noise. It’s like trying to do algebra while someone yells random numbers in your ear.
And it’s not just sensory. It’s executive overload too:
- Planning what to buy
- Navigating the layout
- Remembering the list
- Budgeting
- Staying focused
It’s exhausting. Not physically—but mentally.
Why It’s So Hard to Explain
People often laugh it off. “It’s just groceries!”
But for me, it’s a minefield. I leave feeling drained, irritable, and sometimes ashamed. Why can’t I handle something so basic?
It’s not weakness. It’s overstimulation. It’s decision fatigue. It’s an ADHD brain trying to process too much in real-time.
What Helps Me Cope
Over time, I’ve built my own survival strategies:
- Go during off-hours. Fewer people, less noise = less chaos.
- Wear headphones. Music or white noise helps filter distractions.
- Make a simple list. I use visuals or categories so I don’t spiral in front of the shelves.
- Stick to familiar stores. New layouts confuse and stress me.
- Plan recovery time. I give myself time to decompress afterward.
Some days I can handle it. Other days I leave with just a loaf of bread and a pounding headache. But I’m learning that it’s okay to need adjustments.
Everyday tasks aren’t always “everyday” for people like us. And that’s nothing to be ashamed of.
Elias Carter 