How to Curb Overthinking With ADHD

Individuals with ADHD are often prone to overthinking, a state where thoughts get stuck in a loop, continuously revisiting the same issues without resolution. This habit can center around daily concerns or future events, but often focuses on past events.

As the brain of an individual with ADHD operates at a faster pace, they tend to experience more thought loops and associated negative emotions. While reflection and self-improvement can be beneficial, excessive overthinking can lead to sadness, depression, anxiety, diminished confidence, and reduced social engagement due to self-consciousness.

Strategies for Avoiding Overthinking:

1. Recognize Overthinking Patterns:

   • Pay attention to specific times and situations that trigger overthinking, such as during the shower or commute.
   • Develop a strategy to interrupt overthinking before it starts, such as setting a short shower timer or listening to a podcast while driving.

2. Identify Triggers:

   • Be aware of life circumstances that heighten your tendency to overthink, such as feeling sad, sleep-deprived, hungover, or stressed.
   • While these triggers may not be entirely avoidable, increased awareness can help you be more vigilant during vulnerable times.

3. Actively Process Concerns:

   • While overthinking is detrimental, actively processing your worries can be beneficial.
   • Write down your concerns along with concrete actions to address them.
   • If you worry about work presentations, consider joining Toastmasters. For vacation planning, break it down into smaller steps like renting a car and booking a hotel.
   • For past-related overthinking, consider proactive measures to prevent future recurrences.

4. Find Distractions:

   • Despite planning, overthinking may still occur. In such moments, distraction can be helpful.
   • Create a list of engaging activities that can fully capture your attention, such as:
     • Conversations with friends
     • Watching a movie or TV show
     • Playing computer or board games
     • Physical exercise
     • Acts of kindness
     • Listening to music

Note from Verywell:

If managing your thoughts remains a challenge, consider consulting a mental health professional. Talk therapy can provide new skills and strategies for managing overthinking, while also reducing ADHD symptoms and improving overall well-being and performance.