We all know what it is to feel overwhelmed, especially with ADHD. So here are a few tried and tested ways to help ya out.
1. Keep your space clean and clutter-free
Seems pretty obvious, right? Although it’s not as easy as it sounds, I get it.
Start small. Clear out one room in your house and try to keep it that way for a week. It’s a start!
2. Meal prep ( even if it’s just 1 meal prepared per day)
The times when I have done this, I remember feeling so glad I did, as it saved me time in the kitchen. Not only that, but it saved me the energy of thinking about what to put together and then making it.
3. Go outside
This is one of the not-so-obvious ways to avoid feeling overwhelmed throughout the day. Even if it’s just a 10-minute walk to breathe in some fresh air. Think of it kind of like a reset!
4. Rest
Set aside time out of your day to rest without guilt. We gals with ADHD tend to only rest when we’ve run out of fuel. Or at times we are physically resting whilst our mind is racing and making us feel guilty for being ‘lazy’. Maybe even putting ‘Watch a Movie’ on your to-do list, that way it becomes intentional.
5. Do something you enjoy
Yes, do something that brings joy to you. Whether it be painting or reading, or some kind of sport. Doesn’t have to be every day, of course. But if you include this into your busy schedule you’ll probably have more good days than bad days.
6. Overcome procrastination – put on a 5-minute timer
When something feels impossible, you can try the 5-minute timer trick! Say you’ll only do it for 5 minutes. You’re likely to restart the timer a few times, and before you know it, you’ve completed whatever it is you’ve been putting off! Woohoo!!
7. Dedicate a time out of your day to wind down
Create a daily “off” moment. No tasks, no pressure. Whether it’s at night or midday, your brain needs a clear signal that it’s safe to slow down. For me, I enjoy reading a good book as it relaxes my mind from overthinking for a bit.
8. Limit Your Daily To-do list (3 priorities max)
Instead of making an endless to-do list, try to minimise it by listing three important tasks to get done. This way, you can avoid feeling overwhelmed with so much to get done, and not knowing where to begin.
9. Add dopamine on Purpose
Procrastinating is likely because of a lack of dopamine attached to the task. Put simply, it seems boring to your brain.
What you can do:
* Put some music on and get it done
* Listen to a podcast whilst your’re getting the task done
* Body doubling – doing it with somebody else
10. Make your task embarrassingly small
As perfectionists, we tend to tire ourselves out by setting too big a task. So for those moments when you just can’t seem to start, try doing this :
• Put one dish in the sink
• Pick up one piece of clothing
• Put just rubbish away
( these are just examples, so feel free to adjust them to your needs )
Last but not least, Be Kind To Yourself, please. Don’t let the negative self-talk get to you, although it can be hard to ignore it at times. Sending tight virtual hugs!