People with Attention Deficit Hyperactivity Disorder (ADHD) struggle with decision-making. What if I make the wrong choice? Which option will be the best use of my time? Will anyone be upset with me if I make this decision? If this sounds like the story of your life, then ADHD and overthinking are impacting your ability to make choices.
Overthinking can take up a lot of precious time for any ADHDer–ultimately leaving you frozen. Let’s explore the reasons why “analysis paralysis” consumes so much mental space, plus some tips to overpower the mental trap.
What is Analysis Paralysis?
Analysis paralysis is a commonly used term, interchangeable with overthinking. It’s especially common in adults with ADHD. Most people who are overthinkers describe a moment of feeling frozen: standing on the edge of too many choices and unable to move forward. Rather than just picking one, you remain inactive, unable to make any choice at all. Sometimes the situation forces a choice, and other times the opportunities just pass you by.
Here are some signs of ADHD and overthinking:
- Reviewing and over-analyzing the different outcomes of a situation
- Over-focusing on one potential outcome and worrying about it more and more
- Feeling self-doubt (i.e., not believing you can “handle” one of the choices)
- Worrying about offending or upsetting someone if you make the wrong choice
Why is Overthinking an Issue for Adults with ADHD?
- Struggles with executive function. ADHD is a condition of executive function, a brain-based process that controls working memory, planning, activation, and sustained effort. Decision-making is a form of executive functioning. ADHDers may struggle to remember details and possible outcomes, over-focusing on one outcome over another, etc.
- Rejection sensitivity. Part of having ADHD is rejection sensitive dysphoria (RSD), which is a term used to describe the deep, wordless pain ADHD people experience in the face of possible rejection. RSD causes you to overestimate the possibility of rejection or criticism. This leads to thinking of possible consequences over and over in an effort to better prepare. In reality, overthinking causes delays in decision-making and becomes a self-fulfilling prophecy.
- The ADHD brain’s reward center. ADHD individuals struggle with activating tasks if the rewards aren’t clear and immediate. When you overthink, you often have to sift through tasks (i.e., paperwork) that aren’t naturally motivating for the ADHD brain. It’s easy to think and not act.
How to Stop Overthinking
- Meditation. Regulating the overactive ADHD brain can help reduce strong emotions and de-escalate the worries that come along with decisions.
- Take a break. Similar to when you sleep and suddenly wake up with an answer to your problems, giving your problems a rest helps the unconscious mind work things out.
- Talk it out. People with ADHD are verbal processors. Sometimes you need to sort out problems with a friendly ear. Just be sure whoever you speak to is supportive and not too critical (which could trigger more sensitivity to rejection).
- ADHD counseling. Sometimes, excessive overthinking is a sign of more significant distress. Seeking support from an ADHD specialist can help deal with the underlying emotional roadblocks causing analysis paralysis (such as an intense fear of failure or rejection).
Key Takeaways
- People with ADHD are prone to overthinking.
- Overthinking in ADHD adults is caused by executive dysfunction, rejection sensitivity, and poor reward centers of the brain.
- There are many ways to cope with overthinking: meditation, verbal processing, and taking a break.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to feel so bogged down by indecision. ADHD-focused therapy can help you calm your busy mind. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone consulation.
- Meet with one of our caring therapists.
- Stop feeling frozen. Start finding your energy and focus.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, couples therapy for ADHD, or depression counseling for ADHD. You can also view our blog for more resources and helpful info.
