People with ADHD (Attention Deficit Hyperactivity Disorder) have an easy time shutting their brain off…said no one with ADHD ever. ADHD looping—repetitive thoughts and emotions—is a daily struggle. It’s not intentional, and most with ADHD wish they could stop it. But it’s not that simple. Looping changes from day to day. Stress and burnout can make it even worse.
What is ADHD Looping?
ADHD looping is a form of rumination. Everyone ruminates sometimes—it’s part of being human.
In the past, rumination helped us survive. Our brains stayed on high alert to avoid danger. Losing focus, even for a second, could mean life or death.
While people with ADHD experience the same potential for rumination, ADHD looping is slightly different from 
rumination for two reasons.
First, ADHD is a condition of self-regulation. It affects your relationship to time, emotions, and thoughts. When strong emotions like fear or guilt arise, the brain struggles to turn them off.
Second, have you ever heard of the “default-mode network”? It’s the brain’s mind-wandering system. In neurotypical people, a strong link to the prefrontal cortex helps shut it off for focus. In ADHD brains, this link is weaker, keeping the default mode active and making rumination harder to control.
ADHD Looping and Burnout
When ADHD looping gets worse, particularly around a certain situation, it could be a sign of burnout. Why? Because ADHD is a problem with self-regulation, So ADHD people tend to get tangled up in a spiral of time mismanagement. For example, people with ADHD are known to overcommit or struggle to set boundaries, which makes work eat into their family life. Even when people with ADHD aren’t working, their minds are still working. So let’s say you tend to be distracted at work and don’t get as much done as you would prefer. Many people with ADHD end up feeling a deep sense of guilt and shame for this behavior, causing their minds to flow with negative self-talk.
Anxious ADHD Looping
Many people with ADHD find that they ruminate on the future. Stressed out at night, thinking about all the things that could have fallen through the cracks. When this happens, it’s often asign of burnout, because your problems are starting to consume you. You might even feel intense headaches or physical pain tied to anxious ADHD looping. Consider anxious ADHD looping like a boundary that has broken between your life and your mind.
Coping with ADHD Looping and Burnout
Successfully addressing ADHD looping and burnout requires two steps. Step one: identify that you are ADHD looping in the first place. Step two: intentionally redirect your actions and mind onto other tasks. Here are some ways to redirect your mind:
- Meditation is a proven tool to help people with ADHD learn self-regulation. The problem is, most people with ADHD strongly dislike meditating. The reason is that it’s initially uncomfortable for the ADHD brain. Initially. Practicing meditation daily will help reduce the aversion to meditation and make it more of a habit.
- Add fun into your life. People with ADHD need high-arousal, high-reward activities in their lives. Without intentional fun, the ADHD brain becomes more and more stressed and burdened. Going outdoors, playing games (yes, this is permission to play video games), and being active can effectively help redirect the ADHD brain off ADHD
- Address the overwhelm with task chunking. Sometimes people with ADHD ruminate because their minds are stuck on overwhelming tasks. If you’re carrying a high mental load, try writing down the tasks you’re ruminating about. Then break them down into smaller parts, so that you can start dealing with them…one chunk at a time.
To Sum it Up…
- All people ADHD looping refers to the unique tendency for ADHD people to have trouble regulating their thoughts and emotions.
- Increased ADHD looping can be a sign of burn out.
- To stop ADHD looping, you need to externally redirect the mind onto other topics or tasks. Just trying to simply “stop the rumination” won’t work.
- Self-care and intentional fun are also ways to improve boundaries between yourself and the situation causing the burnout.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to feel so lost in a new situation. ADHD-focused therapy can help you unlock your gifts at a new job or career (and ensure success). 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
- Meet with one of our caring therapists.
- Stop feeling burnt out. 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.
