How Can You Deal with Overwhelm at Work With ADHD?

PostedSeptember 19, 2025

UpdatedSeptember 22, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

When your inbox is overflowing, your to-do list keeps growing, and your brain feels like it is shutting down, that is ADHD overwhelm at work. For people with ADHD, overwhelm is not just about having too much to do; it is about how quickly executive function becomes overloaded when there is no clear way forward. The trick is not doing more, it is finding ways to manage less, better.

Tools to Regain Control and Reduce Stress

Here is how to reset your brain, manage your load, and use smarter task prioritisation to stay afloat:

Brain-dump everything first

Write down everything that is stressing you out. Getting tasks out of your head and onto paper makes them feel less chaotic and more manageable.

Use a simple prioritisation method

Try a “now, next, later” list or highlight your top 3 tasks for the day. This helps cut through noise and focus your energy where it counts most.

Break tasks into tiny steps

ADHD brains shut down when tasks feel vague or too big. Break things into specific actions like “email client” or “edit intro paragraph” to keep moving.

Schedule short, regular breaks

Working non-stop leads to burnout fast. Use timers or apps to build in quick pauses even five minutes can recharge your mental bandwidth.

Say no (or not now) when needed

Managing your workload is not about doing it all; it is about doing what matters well. Setting limits protects your energy and your output.

Dealing with ADHD overwhelm at work means stepping back, not shutting down. Visit providers like ADHD Certify for personal consultations and strategies that match how your brain works best.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Workplace challenges.

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.