3 Mindset Shifts to Stop Feeling Overwhelmed When Everything Feels Like Too Much

If you’re feeling maxed out, behind on everything, and like your brain might explode from all the tabs open in your mind (and maybe on your laptop), you’re not alone. It’s not always easy to stop feeling overwhelmed - but there are certain things you can do. 

Whether it’s the never-ending to-do list, that pile of laundry staring you down, or the mental exhaustion of juggling work, home, family, and everything in between overwhelm with ADHD is real. And it’s not just about the tasks themselves. It’s about the energy, executive functioning, and emotional labor it takes to get through the day.

I'm not offering a one-size-fits-all solution. There isn’t one.  Instead, I’m sharing some mindset shifts, gentle reframes, and reminders to help you feel a little more grounded when everything feels like too much.

What You’ll Learn in this Blog Post: 

• Why overwhelm hits differently when you have ADHD or executive functioning challenges
  

• The “something goes up, something has to go down” mindset shift
  

• How to spot (and stop) the habit of comparing yourself to a past version of you
  

• Questions to ask when you're in survival mode and need to re-center
  

• Reframes and reminders to support yourself when overwhelm takes over

How to Be More Efficient When You Feel Overwhelmed

If you've ever found yourself trying to hack your way through a task, trying to be more efficient, searching for the fastest, easiest route, only to create more chaos for yourself… you're not alone.

As an executive function & ADHD coach, I see this pattern show up constantly:

You want to save time, so you take shortcuts. But those shortcuts often lead to more work, more overwhelm, and more decision fatigue. 

What you’ll learn in this blog: 

• Why chasing efficiency can backfire (especially with ADHD)
  

• The difference between actual efficiency and avoiding discomfort
  

• 5  reflection questions to ask before taking a “shortcut”

How to be more efficient with time without overwhelming yourself

How to Take Action When You’re Paralyzed by Uncertainty and Overwhelm & Don’t Know Where to Start 

Have you ever avoided a task because you weren’t sure how to start? Maybe it was an email, a project, or even figuring out your plans for the day. If that sounds familiar, you’re not alone—and it’s not laziness You might be struggling with ADHD paralysis and uncertainty.

Here’s what you’ll learn in this blog post: 

• Why uncertainty leads to ADHD paralysis and procrastination

• How to take action when you feel stuck, overwhelmed, or unclear

• How executive functioning challenges make getting started harder (especially when there is uncertainty)

• 3 actionable strategies to navigate analysis paralysis, create clarity, and build momentum

• How to figure out what “done” actually looks like—so you can work backward

How to Be Consistent with Hobbies (Even If You Love Starting New Ones) 

Why You Stopped That Hobby—and What to Do About It

Have you ever gone all-in on a hobby—bought the painting supplies, yarn, Cricut machine, committed to working on your new craft every day, fully committed to becoming an artist—only to drop within a few weeks? If so, you’re not alone, and you’re definitely not inconsistent. You're probably just someone with a brain that thrives on novelty, and that’s okay. 

Let’s talk about why hobbies change, how to reconnect with hobbies you've lost touch with, and how to release the guilt when your passion fades. Because consistency with hobbies doesn’t have to look like doing the same thing forever.

What to Do When Your Systems Stop Working: How to Develop Good Habits
How to be consistent with ADHD, even when your habits, routines, and systems fall apart

If you’ve ever created a system that felt life-changing—only to stop using it a few weeks later—you are not alone. Developing a good habit that actually sticks can be difficult.  And more importantly, it doesn’t mean you’re doing it wrong. 

Let’s talk about the full life cycle of a system, why even the best ones can fall apart, and what to do when that happens.

“How can I be more consistent?”

This is one of the most common questions I hear as an executive functioning and ADHD coach. Whether you are trying to be more consistent with laundry, yoga, or emails, this blog (and podcast episode) is going to help you shift your mindset about what it means to be consistent and how to keep up with things. 

I know the title says I’m going to help you be consistent. And while I will share some insights about consistency today, it might not be what you expect. The twist: this episode (and this blog post) is actually about why it’s okay to not be perfectly consistent. Tricked ya!

Because here’s the truth: it’s basically impossible to be 100% consistent with habits, goals, systems, and routines. Things will pop up: illness, travel, burnout, deadlines, emergencies, distractions, and your routines will get interrupted. That doesn’t mean you’ve failed. It means you’re human.

This post is about how to return to what matters. How to get back to the habit, the goal, or the structure you care about after a pause—without spiraling into shame or giving up entirely. It’s about creating a kinder, more realistic way of defining consistency so it actually works for your brain.

When you have a big chunk of free time, do you struggle figuring out what to do with it? Maybe you have so many options, it feels impossible to prioritize. Or the idea of getting started on something is paralyzing even for things you want to do. Do you spend your free time trying to figure out what to do with it? And then by the time you make a decision, all of your time has been wasted?

How to Create a Morning Routine That Actually Works for You (Especially if You Have ADHD)

Let’s be real, morning routines get a lot of hype. Your feed is probably full of perfectly lit early 5am wakeups, green smoothies, and 10-step rituals that promise to change your life. But if you’re like most of my clients (and me), that kind of routine just doesn’t work. Maybe you keep up with it for a day or two, but it ends up forgotten. 

Building a morning routine is not about perfection. It’s about finding a rhythm that fits your actual life, especially if you're working with an ADHD brain.

I’m sharing how to create a morning routine that works for you, even if you’ve never been a “routine person.” These are the same strategies I use with coaching clients who want more ease and less pressure to do mornings "right."

3 Tools to overcome procrastination when you're paralyzed, overwhelmed, and stuck

Feeling Stuck? Here’s How to Take Action with ADHD and Finally Move Forward

Do you ever have something you really want to do, but no matter how much you think about it, you just can’t seem to start? It keeps popping into your head, you might even feel excited about it, but when it’s time to actually do the thing… you freeze. 

This is more common than you think. But it doesn’t mean anything about who you are as a person. 

You’re not lazy. You’re not unmotivated. You’re stuck. And there’s a few things you can do to get unstuck.

Small Steps for Future You: How Tiny Choices Can Make a Big Difference 

Do you feel like you're constantly rushing, barely keeping up, and unable to add anything extra to your plate? The cycle of catching up can be exhausting. But what if small, simple choices could make things easier for future you? 

The good news is, they can! And I promise, we’re not adding anything overwhelming to your to-do list. These are realistic, sustainable strategies that will help ease your load and set you up for success.

How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming

The Bucket System: A Flexible Alternative to To-Do Lists

If you ever struggle to decide what to do with your free time, you deserve new systems to support you. I’m sharing a simple yet flexible tool that you can start using right away to keep track of everything on your plate and start tasks with less stress: the Bucket System! 

To-Do Lists: Love Them or Hate Them?

To-do lists can be polarizing. Some people rely on them, while others avoid them altogether. Checking things off your list can make you feel on top of the world. Or, staring at a giant list with no clear starting point can be overwhelming and make you feel like you aren’t doing enough. 

Maybe you have lists everywhere—on sticky notes, whiteboards, phone reminders, notebooks, and calendar apps. Or perhaps you rely on your memory and resist writing things down. No matter where you fall on this spectrum, the Bucket System is a different way to manage tasks that provides both structure and flexibility.

Why to-do lists don’t work (especially for overwhelmed ADHDers)

To-do lists don’t work.

I know, that’s a bold statement—especially coming from an executive function coach. But if you’ve ever stared at a long list of tasks and felt completely stuck or guilty when you couldn’t finish it, you’re not alone.

To-do lists, on their own, aren’t enough to help you take action. They don’t tell you where to start, when to do something, or how to prioritize. Without the right system in place, they can quickly become overwhelming. But don’t worry—I’m not here to tell you to abandon them altogether. Instead, let’s talk about why they can feel impossible and what you can do to make them work for you.

Why You Can’t Finish Your To-Do List (And What to Do About It)

Ever feel like your to-do list is running the show and you never actually finish it? No matter how much you check off, there’s always more waiting for you. If your overwhelming to-do list makes you feel like you’re constantly behind, you’re not alone.

The problem isn’t you. It’s the unrealistic expectations and the constant pressure to do more. Plus if you have ADHD and experience challenges with executive functioning, like time blindness and prioritization it can make finishing your to-do list even harder. 

The good news? There are ways to work with your brain instead of against it.

Let’s break down why you can’t finish your to-do list and five practical strategies to help you regain control.

Perfectionism or Executive Dysfunction? Understanding the Overlap

Have you ever spent way too long researching the perfect planner, waiting for the right moment to start a project, or rewriting an email ten times before hitting send—or maybe not sending it at all? 

It might seem like perfectionism, but what if executive dysfunction is actually at play?

In this blog, we’ll break down how executive dysfunction can masquerade as perfectionism and how the search for the perfect system, the right order, or the ideal timing might be keeping you stuck. Most importantly, we’ll explore strategies to navigate both challenges so you can take action with confidence.

Most people think perfectionism is about high standards and doing things well. But here’s the truth:

Perfectionism isn’t about excellence—it’s about fear.

The fear of failure. The fear of judgment. The fear of doing something wrong or wasting time.

Perfectionism shows up in sneaky ways. It doesn’t just impact your work or school—it creeps into the things you love, making you hesitate before doing them.

And sometimes that fear stops you from doing things that would actually bring you joy. 

Maybe you’ve always wanted to try painting, but you don’t because “I’m not artistic.”

Maybe you love collecting things—stickers, journals, candles—but never use them.

Maybe you want to get back into an old hobby but feel discouraged because you’re “not as good as you used to be.”

This is how perfectionism secretly steals your happiness. But if you struggle with perfectionism, it’s okay.  There’s a way to get unstuck and  take your joy back.

How Perfectionism Leads to Procrastination & Strategies to Help You Start Tasks

Perfectionism and procrastination go hand in hand. If you’ve ever found yourself staring at a blank page, avoiding a task, or feeling paralyzed by the idea of starting something imperfectly, you’re not alone.

Many people—especially those with ADHD, high-functioning anxiety, or executive dysfunction—struggle with the fear of not doing something “right.” Instead of starting, their brains trick them into avoidance. 

Sound familiar? Looking at your kitchen to see the oven needs to be cleaned, the dishes done, and the floor swept and feeling like it’s too much to do so you do… nothing. 

The good news? There are strategies to break the cycle of perfectionism and procrastination, and I’m sharing them in this post.

Perfectionism is More Than Just High Standards

Perfectionism isn’t about wanting to do well—it’s about feeling like you have to do well to avoid failure, judgment, or discomfort. Perfectionism doesn’t just slow you down—it paralyzes you. 

As an executive function coach, I work with overwhelmed perfectionists every day, especially those with ADHD or executive dysfunction. 

If you’re stuck in a cycle of overthinking, avoiding tasks, or spending way too much time trying to get things "just right," perfectionism might be running the show.

The good news? You can break free from perfectionism without "lowering your standards." You just need the right strategies.

One of the most common questions I get as an executive function & ADHD coach: how to keep up with things when you’re overwhelmed. 

You know the feeling you get when you walk by the overflowing pile of laundry for the 47th time this week. Or the dread of opening your email because you know there’s an email waiting for you asking why you haven’t completed a report? 

Whether it’s an overflowing to-do list, an upcoming trip, or even exciting changes, overwhelm can sneak in and take over.

Overwhelm can be paralyzing and stressful - which can make it feel even worse. Life doesn’t slow down. If anything, more gets added to your plate each week. 

The good news? You can break the cycle. I’ll share five strategies that you can start using today to feel more in control, even when life is throwing everything at you.

Understanding Waiting Mode and How It Affects ADHD and Executive Functioning

Have you ever had an appointment scheduled for later in the day, only to find yourself unable to focus on anything else until it happens? 

Or maybe you've found yourself mindlessly scrolling through your phone during those awkward gaps between tasks, unsure of how to use the time effectively? 

If this sounds familiar, you're not alone. This frustrating experience has a name—waiting mode—and it’s a common struggle, especially for those with ADHD or executive functioning challenges.

Waiting mode is more than just procrastination; it’s a state where your brain gets “stuck” in anticipation of an upcoming event, making it difficult to transition into other tasks. 

The good news? There are strategies to break free and regain control of your time and energy. Let’s dive in.

“I wish I started sooner:” 5 strategies to get Unstuck 

Have you ever felt stuck, knowing you want to start something but unable to take the first step? Maybe it’s as simple as putting away laundry or as big as trying a new activity.

The gap between wanting to act and actually starting can feel like a massive leap. As an executive function coach, I help people bridge that gap every day.

Keep reading to dig into why starting can be so challenging, how it differs from procrastination, and share actionable strategies to help you move forward with confidence.