A Mind Full of Noise, a Heart Full of Purpose—And a Brain That Won’t Slow Down

This past year has been huge in so many ways.

At work, we’ve been driving exciting and transformative changes, pushing towards something bigger and better. It’s been an incredibly fulfilling but demanding time.

At home, I’ve been juggling two very active, young school-age boys, balancing full-time remote work and parenting is both a privilege and a challenge. Like many parents, I want to be present, mindful, and engaged, but that isn’t always easy when work (and the world) demand so much attention.

Beyond my personal life, this past year has also been heavy on a much larger scale. We’ve witnessed unimaginable horrors inflicted on innocent civilians around the world, often for political reasons. The systems meant to govern and protect feel increasingly fragile, and with that comes a loss of faith and trust.

I have an innate drive to contribute to positive change, and I’m fortunate to work in a field that is working towards impact. But at times, the weight of injustice, greed, and dishonesty in global leadership can feel overwhelming. I struggle with how to process it all, how to help, and how to make a difference.

“Empathy is about finding echoes of another person in yourself.” – Mohsin Hamid

And, as a serious empath, I feel the suffering of others deeply. I find it hard to look away and just carry on with “normal life” when so many are fighting just to survive. The more I try to understand the state of the world, the more my head spins.

All of this—personal, professional, and global challenges—has made it harder than ever to maintain clarity and structure in my own mind. With an ADHD brain, that can be an even bigger challenge.

“ADHD is like listening to a hundred radio stations at once and trying to tune into the one that matters.” – Unknown

With so much noise, so many responsibilities, so much to process, my brain often feels like a browser with 100+ tabs open—like it’s running at full speed in a hundred different directions, yet somehow, I feel completely stuck.

When ADHD overwhelm hits, it doesn’t just make it hard to focus—it can feel like being trapped inside my own mind, with no way to slow down or step away.

?? “ADHD is like having a Ferrari engine for a brain with bicycle brakes. Strengthen the brakes, and you have a champion.” – Dr. Ned Hallowell

That’s exactly what it can feel like—so much speed, so many ideas, but struggling to apply the brakes and focus.

For me, this often ends up in a deep urge to escape—to withdraw from everything and everyone, just to find some peace from the noise in my head. But life doesn’t pause for that. There are responsibilities, expectations, and people who rely on me. And when I can’t step away, I can start feeling trapped, hopeless, and exhausted.

The pressure builds, my ability to structure my thoughts and actions becomes hugely challenging, and I find myself freezing up—not because I don’t know what to do, but because my brain can’t filter through the chaos to start.

If you’ve ever felt like this, firstly I want you to know you’re not alone!

“Having ADHD is like walking into a room for a purpose and then standing there, wondering why you’re in the room, so you leave… and then remember why you went in there in the first place.” – Dr. Russell Barkley (ADHD researcher & psychologist)

An Unlikely Ally

Recently, I hit one of these walls, and in a moment of desperation, I turned to ChatGPT for a vent and advice—not expecting much, but hoping it could at least help me get my thoughts out.

To my surprise, the response actually helped (in a very empathetic tone to boot). It gave me suggested ways to untangle my thoughts, regain structure, and find practical ways to move forward. I wanted to share this because if you’ve ever felt overwhelmed, frozen, or stuck, maybe this will help you too.

Or at the very least, maybe it will start a conversation about how we navigate mental overload in times like these.

?? If any of the recommendations below resonate with you, I’d love to hear your thoughts.

Step 1: Ground Yourself & Reset the Overwhelm

When your brain is flooded with thoughts, tasks, and emotions, the first step is to externalise and regulate—before trying to force productivity.

1. Brain Dump: Get Everything Out of Your Head

One of the best ways to stop mental clutter from spiralling is to write everything down—tasks, worries, ideas—without organising it.

? Once it’s on paper (or in a document), sort it into:

? Urgent (must be done soon)

? Important (needs doing but isn’t immediate)

? Future (ideas, worries, or things that can wait)

Suddenly, the chaos in your head becomes visible and manageable.

2. The 5-4-3-2-1 Grounding Technique

If you’re feeling frozen, engage your senses to bring yourself back to the present:

?? 5 things you can see

?? 4 things you can touch

?? 3 things you can hear

?? 2 things you can smell

?? 1 thing you can taste

This simple trick interrupts mental spirals and helps you re-center.

3. Move Your Body to Reset Your Brain

Physical movement helps unblock a stuck brain. Try:

? A short, brisk walk

? Jumping jacks or stretching

? Holding something cold (like an ice cube)

? Tapping your fingers or squeezing a stress ball

Step 2: Create Gentle Structure to Reduce Overload

ADHD brains thrive with external structure—but not rigid, overwhelming schedules. These strategies create clarity without pressure.

4. The 3-Item Rule: Reduce Decision Fatigue

Long to-do lists create paralysis. Instead, focus on just three key tasks per day:

? If you finish them, great! Move on to a bonus task.

? If not, that’s okay—progress over perfection.

5. Time Blocking with Alarms

Setting timed work sessions helps ADHD brains focus:

? Try 30-minute work sprints with 5-minute breaks.

? Use tools like Pomofocus or the Forest app.

? Set alarms to cue transitions between tasks.

6. Body Doubling: Work Alongside Someone

ADHD brains often need external accountability to stay on task.

?? Work alongside a friend or colleague (even virtually).

?? If that’s not possible, use “Study With Me” videos on YouTube.

Step 3: Regulate Emotions & Cognitive Load

When ADHD overwhelm hits, emotions can spiral. These techniques help bring back clarity.

7. Box Breathing (for Panic & Overwhelm)

A simple breathing technique can reset your nervous system:

?? Inhale for 4 counts

?? Hold for 4 counts

?? Exhale for 4 counts

?? Hold for 4 counts

Repeat for 1-2 minutes to calm racing thoughts.

8. “Name It to Tame It”

When you feel frozen, pause and acknowledge what’s happening:

??? “I am feeling overloaded right now.”

??? “I am experiencing an ADHD freeze.”

This reduces self-blame and shifts your brain into problem-solving mode.

9. Energy & Mood Mapping

Instead of forcing yourself into a strict schedule, track when you feel:

? Most mentally clear (schedule deep work then).

??? Foggy or unfocused (schedule admin tasks then).

ADHD energy levels fluctuate—working with them is more effective than fighting them.

Step 4: Long-Term ADHD Brain Support

Managing ADHD isn’t just about short-term fixes—it’s about sustainable strategies.

10. Use Repeatable Checklists & Templates

Reducing cognitive load makes decision-making easier.

? Create templates for recurring work tasks (emails, reports, projects).

? Save checklists for frequent processes so you don’t have to start from scratch.

11. Transition Rituals: Help Your Brain Shift Gears

ADHD brains struggle with task switching. Try a simple ritual before moving between work and home, or between different tasks:

?? A short walk

?? A deep breath and stretch

?? Changing locations or lighting a candle

12. Gentle Self-Compassion

The most important piece: ADHD overwhelm is not a failure.

It’s a brain function, not a reflection of your capabilities.

On the hardest days, remind yourself:

?? You’re not lazy.

?? You’re not broken.

?? You’re doing the best you can with a brain that processes the world differently.

And that’s enough. You are enough.

Final Thoughts

If you’re struggling with ADHD overwhelm, know this: you’re not alone.

It’s okay to have bad days. It’s okay to feel stuck. What matters is finding small ways to reset—without shame, without guilt.

And if you have your own tips, please don’t leave me hanging! Drop them in the comments —I can certainly use the help too.

With all of our diverse brain power combined, I’m sure there are many more strategies, tools, and ideas that have helped us navigate ADHD and mental overload. Let’s compare notes, share what’s worked (or hilariously failed), and build a collective ADHD and/or Overwhelm survival guide—because we all need ways to help our brains thrive.

Because here’s the thing ??:

“Many people with ADHD thrive in chaos. They see connections others miss. Their fast-paced thinking allows them to innovate in ways neurotypical minds cannot.” – Dr. Gabor Maté

That’s the flip side of the struggle—our brains are capable of seeing, feeling, and creating in ways that are unique and powerful.

“People with ADHD have a gift for hyperfocus. When harnessed correctly, it becomes a superpower for deep problem-solving and creativity.” – Dr. John Ratey

We may feel scattered at times, but when we find our focus, it’s often laser-sharp, driving ideas, projects, and passions forward with incredible energy.

And most importantly:

“The ADHD brain isn’t broken; it’s just wired differently. And sometimes, different is exactly what the world needs.” – Dr. William Dodson

and

“Empathy is the starting point for creating a community and taking action. It’s the impetus for creating change.” – Max Carver

Let’s love and care for what we've got to work with ??, keep sharing, learning, and supporting each other—because the world needs all kinds of minds to make an impact.