Why Overcommitting Feels Like Productivity When You Have ADHD (Until It Doesn’t)

Before smartphones and long before I was diagnosed with ADHD, I had a habit of saying “yes” to everything. The thrill of being needed, the idea that the show must go on, and the belief that I could handle it all was intoxicating. I felt productive. Until I didn’t.

One day, while working as a night manager at Starbucks, I realized I’d double-booked myself: I was scheduled a busy shift while also performing at a gig across town—at the exact same time. Without a smartphone's reminders or a shared calendar app to alert me, I was left with two choices: disappoint someone or attempt the impossible.

So, I did what anyone in my situation would do (or so I thought): I took my lunch break, dashed across town to perform a quick set, and sprinted back to Starbucks, barely catching my breath before clocking back in. I felt exhilarated, but also scattered and unsatisfied, like I’d given only half of myself to each responsibility.

The Illusion of Productivity: The ADHD Time Trap

Looking back, it’s clear this wasn’t just poor planning—it was a symptom of undiagnosed ADHD. As Dr. Edward Hallowell explains in Delivered from Distraction: “In the world of ADD, there are only two times: now and not now.” The allure of saying “yes” to everything stems from a distorted perception of time, where every commitment feels like it fits into an elastic “now.” We genuinely believe we can manage it all, right up until the moment we can’t.

It’s easy to see why this mindset feels productive: the adrenaline rush from juggling multiple tasks can mimic the satisfaction of achievement. There's a rush that comes to us when we pull off this high wire act. But in reality, it’s a trap. The more we overcommit, the more we dilute our efforts and leave ourselves feeling overwhelmed and unfulfilled.

Why the Right Tools Only Go So Far

Today, I have a smartphone and a suite of productivity apps designed to keep me organized. They help, but they’re not a cure-all. The real shift happened when I changed my mindset: I stopped trying to squeeze everything into my schedule and started questioning why I was overcommitting in the first place.

Managing time effectively isn’t about cramming more into your day—it’s about recognizing your limits and setting boundaries, especially when your sense of time might be slightly skewed by ADHD.

Three Strategies to Break Free from the Overcommitment Cycle

1. Understand Your Time Blindness: If you have ADHD, your internal clock may not align with reality. Start by acknowledging that your perception of time may be different from others’. This awareness is the foundation for change.
2. Prioritize with Hard Boundaries: Instead of stacking commitments, build buffer time into your schedule. It’s better to have space to breathe than to be caught racing against the clock. Treat your calendar like a to-do list with limited slots, not a free-for-all.
3. Practice Saying “No” with Intention: If you’re used to saying “yes” reflexively, practice the pause. When an opportunity arises, take a moment to ask yourself if it aligns with your priorities. It’s not about rejecting everything. It’s about saying yes to the right things.

Let’s Talk About It

Have you found yourself overcommitting, convinced you could fit it all in? What have you learned about balancing your time and setting realistic expectations?

I’d love to hear your experiences and strategies.

#ADHD #TimeManagement #Productivity #Coaching