Overcoming the Overload: Understanding and Managing ADHD Overwhelm
ADHD and overwhelm seem to go hand-in-hand. If you struggle with this you're not alone. Many women with ADHD have difficulty managing their symptoms and can feel like they are constantly being weighed down by the demands of daily life. This blog post is designed to provide a guide for women with ADHD to tackle overwhelm. We'll discuss practical tips and strategies for managing your ADHD symptoms and coping with the resulting feelings of overwhelm. With the right tools and strategies, you can learn to manage your ADHD and reduce the levels of overwhelm that often come with it.

Understanding ADHD Overwhelm
Living with ADHD can often feel like an uphill battle. Women with ADHD face unique challenges, such as executive dysfunction and the constant juggling of responsibilities. This can lead to feelings of paralysis and overwhelm. Understanding the root causes of ADHD overwhelm is crucial in finding strategies to manage it. By also recognizing the impact of the shame we tend to feel with the overwhelm and utilizing your strengths, you can begin to navigate the overwhelming world of ADHD with more confidence and resilience.

Tips for Managing ADHD Overwhelm
Are you ready to take control of your ADHD overwhelm? Here are some practical tips for managing ADHD in women. 

✍🏼Prioritize your tasks - not as easy as it seems, right? How do you prioritize tasks if every task feels equally important? Ask yourself -
  • What is the consequence if I don’t do this task today?
  • Is this task required to move forward with my main goal? 
  • This will help to weed out some of the low-hanging fruit, the easy-to-check-off tasks that give us some dopamine in the moment but don’t really move our goals forward.
🤏🏼Break tasks down into smaller steps and create momentum. 
  • The smaller you can break it down the better.
  • Commit to a minimum amount to accomplish. 
    • For example, “I will put only the black clothes that are on my floor in the hamper within the next 10 minutes.” 
    • Once you have done that you can be finished. Or you may decide you can do some more. Maybe now you will pick up all the red clothes. Or all the shirts. You get the picture.
    • Either way, you feel accomplished and you have created some momentum for yourself that you can use moving forward.
📅Use tools like calendars and reminders to stay organized. 
  • If an appointment isn’t in my Google Calendar then it doesn’t exist. I have 3 reminders for every appointment, including at the start time.
🧘🏼‍♀️Find coping mechanisms that work for you, whether it's exercise 🚴🏻, journaling📔, or deep breathing. 
  • Take the time to notice where you are feeling the overwhelm in your body. 
  • That can help you determine which coping strategy will work best for you at that time. 
❤️ Navigating ADHD overwhelm is not something you have to do alone. Building a support system is crucial for women with ADHD. 
  • Reach out to trusted friends, family members, coaches or therapists who can provide understanding and encouragement. 
  • Join online communities or support groups specifically for women with ADHD to connect with others who can relate to your experiences. 
  • Having a support system in place can provide validation, guidance, and a sense of belonging as you navigate the challenges of ADHD overwhelm.
🎉 And lastly, don't forget to give yourself grace and celebrate your accomplishments, no matter how small. 🎉

So, yes, ADHD overwhelm sucks. As you can see, though, there are ways to work with your ADHD to help you overcome your overwhelm and keep you moving forward!

You've got this, adhd women! 🫶🏼🤘🏼


  1. Jorie, you have no idea how timely your messages are right now. My family is going through some difficulties, and I am an emotional hot fuse. With your information and empathy, I am able to show others what I am experiencing.
    Jorie Houlihan AUTHOR  03/07/2024 05:58 PM Central
    I'm so sorry that you and your family is going through so much. I'm happy that this has been able to help you though. Sending you love and hugs❤️
  2. This is super helpful, thanks for sharing.
    Jorie Houlihan AUTHOR  09/23/2023 12:34 PM Central
    Thank you for reading it! I'm happy you found this helpful!

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