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As an ADHD coach, I’m no stranger to the mental chaos that comes with our uniquely wired brains. Recently, I found myself caught in one of those infamous thought spirals that we ADHDers know all too well. You know the ones – where your mind feels like a browser with 100 tabs open, all playing different videos at full volume. Today, I want to share my journey from overwhelm to clarity, and the framework that helped me break free.
ADHD Racing Thoughts: More Than Just Overthinking
Let’s get real about what makes an ADHD thought spiral different from typical overthinking. While everyone experiences racing thoughts occasionally, our ADHD brains take it to a whole new level. We don’t just think about something – we think about it from every possible angle, make countless connections, and then think about those connections until we’re mentally exhausted.
Here’s what makes our experience unique:
- Our hyperactive or inattentive minds operate at lightning speed
- We make rapid pattern connections that others might miss
- Our executive function challenges make it harder to organize these thoughts
- Our emotional regulation can turn small concerns into perceived catastrophes
Why We Get Stuck in the Spiral
Recently, I found myself in this exact situation. Coming back from vacation, I realized I had no clear plan for Q4 in my business. Instead of calmly assessing the situation, my ADHD brain went into overdrive. Sound familiar?
The thing is, our ADHD brains are wired to:
- Seek immediate solutions (hello, impulsivity!)
- Look for dopamine-inducing distractions
- Avoid uncomfortable situations
- Make quick connections that can lead to catastrophizing
The Framework That Stopped My Racing Thoughts
After finding myself in a particularly intense thought spiral, I discovered a framework that helped me break free. Here’s how it works:
Step 1: The Brain Dump
Get everything out of your head. Whether you use voice notes, write it down, or type it out, capture every thought, worry, and idea swirling in your mind.
Step 2: Sort and Categorize
For each item, ask yourself:
- Is this a real problem that needs solving?
- Is this a shiny object/distraction?
- Is this something that needs attention now or later?
Step 3: Action Planning
Once you’ve identified the real problems:
- Focus on one issue at a time – address problems that need fixing before you head to shiny objects
- Acknowledge that not all problems need to be fixed!
- Gather actual data instead of relying on assumptions
- Create small, manageable next steps
Real-World Application
When I applied this framework to my business concerns, I discovered something fascinating. Most of my “problems” were actually distractions – courses I thought I needed to take, memberships I wanted to join, and various “shiny objects” that my brain was using to avoid the real work.
The actual problem? I needed to review my business data and create a simple action plan. That’s it. Not the hundred other things my brain had convinced me I needed to do.
Key Takeaways for Fellow ADHDers
- Your racing thoughts aren’t the enemy – they’re just unorganized
- Most perceived problems are actually distractions in disguise
- Data and structure are your friends in fighting thought spirals
- You have the power to solve your problems once you identify them correctly
Remember, the goal isn’t to stop having thoughts – it’s to organize them in a way that serves you rather than overwhelms you. This framework isn’t about perfection; it’s about progress. And as someone who lives with ADHD every day, I can tell you that having a simple, repeatable process makes all the difference.
Are you ready to break free from your next thought spiral? Give this framework a try, and let me know how it works for you.
If you want more support and insights into managing your brain and getting things done, check out Distraction to Action, my productivity program specifically designed for ADHD brains.
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