What ADHD overwhelm at work might look like
(and some ideas to help)
Sometimes it takes me over a week to answer an email. This doesn't happen with client emails but more commonly for less urgent emails, it can feel impossible to find the right words to reply which can quickly feel really overwhelming.
Overwhelm with ADHD or AuDHD isn’t just about stress. It’s usually a build up of cognitive, emotional and sensory overload that can make even simple tasks feel impossible.
What might this look like in the workplace?
Staring at your to-do list but feeling completely frozen
Your brain knows what needs to be done, but initiating a task feels like trying to push a boulder uphill.
Jumping between tasks without finishing anything
You start an email, remember another task, get distracted by a noise or texture that’s bothering you, and suddenly it’s an hour later with nothing fully completed.
Procrastinating on simple things
Tasks that should take five minutes (like replying to an email or booking a meeting) sit undone for days because they feel overwhelming in the moment.
Feeling guilty for not being ‘productive enough’
Even on days when you’re putting in extra effort, it can feel like you’re still behind everyone else.
Getting stuck in hyperfocus
You dive deep into one task, hyper-fixating while ignoring breaks, meals, and even bathroom trips, only to emerge completely drained.
Panicking over deadlines that felt far away just yesterday
Experiencing time differently makes it hard to gauge how long things take, leading to last-minute scrambles and anxiety spirals.
Avoiding emails or messages because responding feels like a mountain to climb
Even short replies can feel overwhelming, leading to an overflowing inbox and communication paralysis - this was me for nearly the whole of January!
Feeling misunderstood or finding it harder to communicate
Part of the exhuastion of the ADHD/AuDHD experience can often be about feeling like you have to explain yourself all the time and feeling like you're always being misundersood.
Crashing at the end of the day, exhausted but unable to switch off
Your brain has been running a marathon all day, processing sensory input, social interactions, and tasks, but when it’s time to rest, it refuses to slow down.
Feeling isolated or lonely
It can sometimes feel really overwhelming to feel like no one understands where you're coming from. Feeling like you're on your own can feel overwhelming and isolating.
What might help?
If this sounds familiar, know that you’re not alone. We're all need to work in different ways and sometimes it can be a bit of trial and error to find the right way for you. I like to think of these strategies as a 'menu' that you can pick from depending on the situation, what you're trying to do and what you can manage at that time. If something isn't the right fit for you, it's fine to get rid of it and try something new.
Take anything off your list that doesn't need to be done right now
When we're feeling overwhelmed, having a huge to-do list can cause huge anxiety. Be realistic about what you can actually do, and ask for support with prioritising tasks if you need it.
Break tasks down into smaller steps
Instead of 'finish report,' try 'open document,' 'write one paragraph,' or 'find last week’s notes.' Smaller steps can feel less overwhelming and create momentum - I always caveat this one though as too many steps can also feel overwhelming so keep this in mind.
Use body doubling
Working alongside someone (even virtually) can help with focus and accountability. Just knowing someone else is working can make it easier to start.
Set external reminders
AuDHD brains might struggle with internal time management, so use timers, alarms, sticky notes, or calendar alerts to keep yourself on track.
Create a ‘brain dump’ list
When too many thoughts are swirling, write everything down to get it out of your head. Prioritise later.
Schedule buffer time
Plan extra time for tasks to account for distractions, executive function and sensory processing needs. If you think something will take an hour, block 90 minutes.
Take guilt-free breaks
Rest isn’t wasted time. It’s necessary for your brain to function well. Short, intentional breaks can help to prevent burnout and sensory overload.
Sensory-friendly workspaces
If possible, adjust your environment so that you're working in the most comfortable way for you (noise-canceling headphones, low lighting, comfortable clothing are all on my list) to reduce sensory overload.
Communicate your needs
If possible, talk to your manager about accommodations that could help (e.g., flexible deadlines, quiet workspaces, asynchronous communication). You don't need to share anything that you don't feel comfortable with, simply that XYZ can help you do your best work.
Reward yourself
Having a reward menu can help if there's something that you need to do for a deadline but getting started feels hard. Your reward menu can include anything meaningful to you (mine includes things like 15 minutes of reading, 30 minutes of a favourite show, going out for a walk, a favourite snack, playing with my dog) and gives you a boost and a reminder to celebrate every success.
Find community
Having people in your corner who understand can make SO much difference. It's not about someone else having all the answers but just being able to share with people who 'get it' can really help to reduce the feelings of isolation and know that you're not alone.
Be kind to yourself
Some days, my brain just doesn't want to brain and being kind to myself in those moments is so much nicer than beating myself up. Taking a break, deep breathing, getting outside can all help to get me back to a calmer space.
Ultimately, building systems that work with our brain, instead of against it is one of the ways we can support ourselves in a kinder way.
Overwhelm doesn’t mean you’re failing. It just means your brain is asking for support. By recognising the signs early and using strategies that fit your needs, you can start navigate work in a way that feels more sustainable, and hopefully less exhausting.
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