How can I stop feeling overwhelmed by tasks with ADHD? 

Feeling overwhelmed by everyday tasks is one of the most common experiences adults with ADHD report. According to NHS England, executive dysfunction and limited access to timely support can make even simple tasks feel unmanageable. This overwhelm often reflects how ADHD affects planning, emotional regulation and task initiation not a lack of effort or capability. 

Why tasks feel bigger with ADHD 

Executive functioning differences can make it difficult to prioritise, break tasks down or stay focused long enough to build momentum. The NICE NG87 guideline explains that emotional dysregulation and perfectionism can add to overwhelm, especially when tasks feel unclear or too large. Insights from the NHS Greater Manchester consultation highlight that burnout, task paralysis and time-blindness are common patterns in ADHD, often triggered by stress or unclear expectations. Guidance from the Cirencester Health Group also notes that multitasking and overcommitment can quickly escalate cognitive overload. 

Practical ways to ease overwhelm 

Support organisations such as Mind UK recommend breaking tasks into smaller steps, using external structure and setting simple priorities to reduce cognitive load. Tools like timers, visual checklists and single-tasking can help make tasks feel more manageable. NICE NG87 guideline also recommends CBT and behavioural activation to help adults regulate emotions, reduce avoidance and build predictable routines. Many people also benefit from environmental changes, such as reducing distractions or preparing materials in advance. 

Key Takeaway 

Feeling overwhelmed is a recognised part of ADHD, shaped by executive functioning and emotional patterns, not by a lack of ability. With practical structure, pacing and supportive strategies, tasks can become clearer, calmer and far easier to manage. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.