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Why do I feel overwhelmed by simple tasks with ADHD? 

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Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Feeling overwhelmed by everyday tasks is one of the most common and misunderstood experiences of ADHD. According to NICE guidance (NG87), this is not a matter of effort or motivation. It reflects how ADHD affects the brain’s ability to plan, prioritise, and regulate emotions, leading to what feels like “too much” even with simple things. 

Discover if you have ADHD

Why small tasks feel so big 

Executive dysfunction is at the heart of this. A 2025 review found that adults with ADHD have ongoing difficulties with organisation, planning, and time management, which make routine tasks cognitively demanding. Another 2024 study linked executive deficits to job burnout and emotional exhaustion, showing how everyday responsibilities can accumulate into overload. 

The NHS notes that adults with ADHD often struggle with stress sensitivity and fatigue, while emotional dysregulation, the brain’s reduced ability to manage strong feelings, can quickly turn minor frustrations into shutdown or avoidance. 

When emotion and energy collide 

Neuroscience helps explain why this happens. A 2024 arousal regulation study found that ADHD involves irregular brain arousal linked to dopamine and noradrenaline systems. Too little arousal causes low activation (“can’t get started”); too many triggers overwhelm and withdrawal. 

Meanwhile, a 2023 review confirmed that emotion dysregulation is common in ADHD, amplifying stress and cognitive overload, a combination that makes ordinary tasks feel impossible. 

How to manage overwhelm 

According to NICE NG87 recommendations, the most effective treatment combines: 

  • Medication to stabilise attention and arousal levels (2023 review). 
  • CBT or coaching-based therapy to build skills in time management, planning, and emotion regulation. 
  • Emotion regulation training, shown in a 2024 blended trial to reduce overwhelm and improve functioning. 

Private services like ADHD Certify provide structured assessments and medication reviews aligned with NICE standards, while Theara Change focuses on behavioural and emotion-regulation coaching to complement medical care. 

The takeaway 

Feeling overwhelmed by simple tasks does not mean you are incapable; it means your brain processes demand differently. With the right combination of treatment, structure, and compassion, ADHD-related overload can be managed. As NICE and NHS guidance remind us, success starts not with pushing harder, but with building systems that support how your ADHD brain truly works. 

Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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. 

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