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Why do I feel like I’m spinning my wheels with ADHD? 

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

Many adults with ADHD describe feeling “stuck”, working hard but not moving forward. According to NICE guidance (NG87), this isn’t about laziness or lack of driving. It is the result of ADHD’s impact on brain systems that control planning, focus, and emotional regulation. 

Discover if you have ADHD

Why it feels like your brain stalls 

ADHD affects executive functions, the mental skills that help us plan, start, and complete tasks. A 2025 review found that deficits in working memory and inhibition make it difficult to turn good intentions into progress. The Royal College of Psychiatrists describe this as functional impairment; the brain “knows what to do” but struggles to act at the right moment. 

Meanwhile, the ADHD brain’s arousal system is often dysregulated. A 2024 neurophysiological review found that too little arousal leads to under-engagement, while hyperarousal triggers stress and shutdown. Both can leave you feeling as if your mental gears are spinning without traction. 

Emotional overload makes it worse 

Feeling stuck often coincides with emotional dysregulation, the intense frustration, shame, or anxiety that can follow repeated false starts. A 2023 meta-analysis confirmed that emotional dysregulation is a core ADHD symptom, not a side effect. When stress builds, the brain’s ability to prioritise collapses, leading to avoidance or “ADHD paralysis.” 

Sleep loss and fatigue can amplify this effect. A 2025 study found that poor sleep and emotional strain are strongly linked with functional impairment in adults with ADHD, a cycle that reinforces the sense of “spinning wheels.” 

How to get unstuck 

NICE and NHS guidance recommend a multimodal approach: 

  • Medication (stimulant or non-stimulant) to support dopamine and noradrenaline systems and restore executive control (2023 review). 
  • Structured psychological interventions, such as CBT or coaching, teach time-management, planning, and emotional regulation skills (Frontiers in Psychiatry, 2025). 
  • Environmental support routines, reminders, and task breakdown,to reduce cognitive load and make forward steps easier. 

Services like ADHD Certify offer structured clinical assessments and medication reviews aligned with NICE standards, while Theara Change provides behavioural coaching and emotional-regulation programmes that help rebuild momentum. 

The takeaway 

When you feel like you are trying hard but standing still, remember that ADHD can disconnect effort from progress. According to NICE NG87, recovery begins by supporting, not blaming, the brain. With the right mix of medication, structure, and self-compassion, those “spinning wheels” can start finding traction again. 

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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