Reduce Worry and Stop Overthinking with ADHD: A 7-Day Challenge

It's 1:00 a.m. You know you should be sleeping. Instead, your brain is replaying today's conversation, worrying about tomorrow's meeting, wondering if you chose the right career, and remembering three things you forgot to do.

Sound familiar?

If you have ADHD, this mental chatter can feel like it's running 24/7. Your brain is wired to notice possibilities—and unfortunately, that includes every possible thing that could go wrong.

I recently read about a study claiming people could reduce their worries by 85%. Honestly? I didn't believe it. An 85% reduction sounded too good to be true.

But it did inspire me to ask myself, "What if I could worry less?" Not eliminate worry—because some worry is normal—but spend less time and energy on thoughts that weren't helping me.

So, I created a simple three-step experiment. To my surprise, it worked. I'd estimate I cut my worrying nearly in half.

You, too, can reduce your anxiety by following the three steps I used. Read on to find out how.

Three Steps to Stop Overthinking with ADHD

Step #1: Get Your Worries Out of Your Head

Many people with ADHD struggle with working memory. When worries stay in your head, they take up space that you need for everything else you're trying to remember.

Trying to sort your concerns out mentally can be exhausting. Instead, for one week, write down your worries. Use three columns.

In column 1, list the worry.

In column 2, assess if you have control over the situation.

In column 3, list one action to take. Making a decision ends the looping that comes with overthinking.

Worry – Overthinking List

What's worrying me?	Can I control it?	What's one action I can take?

Just keeping the list should bring some relief.

Step #2: Change Your Worst-Case Scenarios

The greatest weapon against stress is our ability

to choose one thought over another.

-William James

ADHD brains often focus on worst-case scenarios. One way to break the worry cycle is to deliberately picture the best-case scenario, choosing to believe that good things can happen instead of assuming disaster is waiting around every corner.

Try seeing different perspectives to improve your outlook.

Another helpful strategy is to zoom out and take the long view. Ask yourself, "Will this matter in 10 days, 10 months, or 10 years?" Many worries lose their intensity when viewed through a broader time lens.

You can also ask, "Is this a first-world problem?" Most of the time, the answer is yes. The things we stress about are rarely matters of survival or true catastrophe. Instead, they often reflect everyday frustrations or unrealistic expectations.

For many people with ADHD, worry is fueled by perfectionism—whether it's pressure we put on ourselves or pressure from what we believe others expect from us. But perfection isn't realistic or attainable. When you replace impossible standards with a more balanced perspective, your emotional alarm system begins to quiet down, making it easier to think clearly and move forward.

Step #3: Make Peace with Uncertainty

Many of us, including those with ADHD, crave certainty because uncertainty feels overwhelming. But life doesn't provide guarantees. Career paths change. Relationships evolve. Plans don't always work out. Learning to tolerate "not knowing yet" is a skill that reduces anxiety and improves decision-making. Instead of demanding certainty, practice trust.

TRUST!

Trust that you’ll adapt.

Trust that you’ll solve problems as they come.

Trust that unexpected opportunities often lead to experiences better than you originally planned.

The more comfortable you become with uncertainty, the less room anxiety has to take over.

The Worry Reduction-Stop Overthinking 7-Day Challenge

Imagine spending half as much time worrying and twice as much time moving toward the life you want.

That's what the Worry Reduction - Stop Overthinking Challenge is all about.

Download the Stop Overthinking Cheat Sheet and start the challenge today. For the next seven days, try these three strategies. Don't worry about doing them perfectly. Just notice what changes. You might be surprised by how much mental space you free up.

What Coaching Can Do

As you build stronger executive functioning skills—planning, prioritizing, organization, emotional regulation, and time management—you gain clarity, confidence, and a greater sense of control. When you feel more capable of handling life's challenges, worry naturally begins to lose its grip.

Coaching isn't about eliminating uncertainty. It's about helping you develop the skills and strategies to navigate uncertainty with confidence, resilience, and a clear path forward.

You don't have to figure it all out on your own. If worry, overthinking, or ADHD-related challenges are making life feel harder than it needs to be, I'd be happy to talk. Contact me to schedule a complimentary call. 516-513-2908 Mobile

To your happiness and success,

Irene