ADHD and Overwhelm: 5 Practical Ways to Reset Your Mind
Does your brain ever feel like it has 37 browser tabs open—and you forgot what any of them were for?
That’s ADHD overwhelm. And it’s real.
You’re not just tired. You’re mentally overloaded. The emails, the unread texts, the house that needs cleaning, the unread notifications, and the guilt you feel about not being productive... It piles up fast.
The good news? There are simple, proven strategies that can help you reset. This post shares five practical techniques designed for ADHD minds—plus a free planner that makes it easier to manage going forward.
📥 Ready to decompress?
Download the ADHD Reset Bundle here.
🧠 Why ADHD Leads to Overwhelm So Easily
Overwhelm isn’t just about “having too much to do.” For ADHD brains, it’s about how we process, prioritise, and respond to the world.
Here’s why we hit that tipping point quickly:
Executive dysfunction: Difficulty with planning, sequencing, or starting tasks.
Mental “open tabs”: Our brains hold onto 20+ thoughts at once.
Emotional reactivity: We feel things deeply and often struggle to regulate.
Masking and fatigue: Constant effort to appear “together” is draining.
Sensory overload: Noise, lights, textures, smells—it can all add up.
You’re not lazy. Your brain is doing too much without enough structure to support it.
🧩 The 5-Step ADHD Reset Strategy
These five steps are built around calming your nervous system, clearing the noise, and reclaiming mental space. You can use them one by one—or all together.
1. Ground Your Senses
When overwhelmed, your nervous system goes into overdrive. First, bring your body back to safety.
Try:
A cold glass of water
A textured object (stone, stress ball)
5-4-3-2-1 grounding exercise (5 things you see, 4 touch, etc.)
Weighted blanket or tight hug
Aromatherapy or scented lotion
🧠 Physical grounding helps create emotional regulation.
2. Brain Dump Everything
Get every “open tab” out of your head.
Grab a notebook, voice note, or app
Don’t worry about grammar or structure
Dump tasks, feelings, worries, reminders—all of it
Label nothing. Just release.
📓 The ADHD Reset Bundle includes a brain dump template to guide this step.
3. Pick One Anchor Task
Now that the chaos is out of your head, choose one thing.
Not a list. Just one.
✅ Example: “Put clothes in the washer.”
Not: “Clean the whole kitchen.”
This “anchor task” helps restart momentum without triggering panic.
4. Move Your Body
Movement clears mental static and releases built-up tension.
Try:
3-minute stretch
Dance to one song
Shake your hands or arms
Step outside for a walk
March in place
Even 5 minutes can regulate dopamine and cortisol.
5. Time Block the Next Hour
Don’t plan the whole day. Just block the next hour.
Use a timer, your phone calendar, or a printable planner page.
🗒️ Example:
10:00–10:10 → Stretch + coffee
10:10–10:40 → Focus on 1 task
10:40–11:00 → Break
Use visuals, colours, or stickers if it helps make it real.
📥 Want a printable reset planner with pre-filled time blocks? Grab the ADHD Reset Bundle.
🛠️ Make This a Daily Practice
Overwhelm will come and go—but these resets can become tools in your daily routine.
Tips for consistency:
Set a reminder on your phone for your “reset block”
Use your planner as a visual anchor
Keep the steps printed or bookmarked
Celebrate wins, no matter how small
Resetting isn’t failure. It’s maintenance.
💬 You’re Not Lazy. You’re Overloaded.
If you’ve internalised guilt around not coping well, read this again:
You’re not lazy. You’re overloaded.
Your brain is trying to do too much, too fast, with no roadmap.
The goal is not productivity. The goal is peace.
✅ Ready to Reset?
You don’t need to power through. You need a structured pause.
📥 Download the free ADHD Reset Bundle—includes brain dump pages, habit trackers, planning templates, and calming affirmations. It’s designed for brains like yours, by people who get it.
