Overcoming Overwhelm and Taking Action with ADHD
As a business coach with ADHD, I understand the struggle of having numerous ideas but feeling overwhelmed when it comes to putting them into action. It's like having a brainstorming frenzy, only to get stuck in a cycle of procrastination. This makes any type of planning extremely hard.
BUT it’s not you, it’s me
Ok, it’s not me but IT IS your executive function playing havoc with you! Procrastination happens to the best of us but there are so many factors that can play a role when you’re neurodivergent.
Don’t worry! I'm here to share practical strategies to help you conquer overwhelm and turn your ideas into reality.
Have you heard of executive function?
Executive functions are the mental processes that enable us to plan and organise, take action or set goals, display self-control, stay focused despite distractions, remember instructions and juggle multiple tasks.
If you’re ADHD or Neurodivergent then your executive functioning can be delayed up to 30%! It’s the impact of having difficulty with our executive function that contributes towards us procrastinating.
This along with always searching for dopamine highs (the ‘happy’ hormone), means that we can put off anything that seems complex to us. A large project, general work, getting to work, cleaning, organising ourselves and or others!
Strategies for taking action with ADHD
Here are a few strategies that have helped me to get ‘unstuck’ and find a way forward. I hope they help you too!
Break things down and prioritise: Tackling any kind of goal or large project can feel too much to someone with ADHD so it helps to break it down as much as you possibly can. Break down projects into manageable steps and tackle them one at a time.
“Just do ONE THING!”
Then create a system to prioritise those tasks. Some traditional forms of time management techniques don’t work so you can try starting with things you enjoy, you can focus on tasks that only take 5 minutes and most likely that will kick-start you into tackling other tasks. This focused approach prevents overwhelm and allows for steady progress.
Set Clear and Realistic Goals: Have you heard of SMART goals? Specific, Measurable, Achievable, Relevant and Timely. Define specific and achievable goals for each task or project. Break larger goals into smaller milestones. By creating clear objectives, you give yourself a roadmap to follow. Tracking progress and celebrating achievements (big or small!) along the way helps maintain motivation giving you that dopamine hit you need! By ticking things off, I can celebrate every achievement and focus on what I have done, rather than what I haven’t (yet!).
You can check out goblin.tools to help you break down goals and projects
Establish a Structured Routine: I can’t quite emphasise the difference this has made to my productivity by just following a routine, even a simple morning one and I am not a morning person!
I use a technique called Time Blocking to map out my diary for the week ahead. This shows me what spare time I have so that I can either book in some project work or even take time out to do something that makes me happy and reignites that motivation again. It really helps me to stay on track and be productive.
Use visual reminders: I like to colour code when I am time blocking and I use different coloured pens when writing or making lists to make things fun. I use a desk planner to help get ideas out or doodle. Create visual inspiration around you like sticking things on the wall or inspiring quotes!
Alarms and apps can also help you to stay on track and maintain focus. I recently purchased a visual timer that helps me see how much time is passing and it beeps at me to remind me when to stop, take a break or maybe even start something!
Minimise Distractions: Create a calm work environment by reducing distractions. Silence notifications, create a dedicated workspace and consider noise-cancelling headphones. I know this is easier said than done if you have little ones around!
Use website blockers to limit access to time-wasting sites and social media during work periods. When distractions are minimised, it becomes easier to stay focused and make progress.
Utilise Time Management Tools and Strategies: Explore task management apps, time-tracking tools and reminder systems. I don’t know where I would be without Trello for organising all my thoughts and ideas. It’s like looking at the inside of my brain!
Experiment with time-management techniques like the Pomodoro Technique, working in focused bursts with short breaks. I know that researching tools can be overwhelming, there are so many out there!
“It can feel infuriating when you want to work, when you want to move forward and just feel like you can’t. ”
Practise Self-Compassion:
Firstly, be kind to yourself. It really isn’t your fault! Executive Functions SUCK!
Secondly, try mindfulness and relaxation techniques like meditation or deep breathing to calm racing thoughts and improve focus. Embrace imperfection, understanding that mistakes are part of learning and progress matters more than perfection. Give yourself permission to start imperfectly and improve over time. Prioritise yourself and your mental well-being throughout this journey.
Seek Support: I can highly recommend getting a coach, VA or even a friend or business colleague/associate to help you with accountability. If you haven’t heard of body doubling then give it a Google. It has so many benefits for people with ADHD and has helped me get through many tasks.
This is why I love helping neurodivergent people take action. I know first-hand how hard it is to take that first step, hurdle or do that first task. It’s overwhelming and then we get into a cycle of DOOM!
You've got this!
Don’t try too many things at once, it’s always good to have a play around with different techniques. It’s not one size fits all. You may find one technique or system that works one day and then an entirely different one the next day.
One of my services called Action Circle is a transformative unicorn experience that provides; ongoing group coaching, a supportive community that understands your unique challenges and brain, and a system that empowers you to take action!
Action Circle is like having a supportive friend in your corner, offering guidance, accountability, and a healthy dose of encouragement. Together, we'll tackle those obstacles head-on, helping you reach your business goals and feel confident every step of the way.
Don't let uncertainty hold you back from reaching your full potential. Join Action Circle today and unlock the support you need to thrive in every aspect of your life.
This blog has been written with the help of Jenny from JP Content & Copy.
