Trapped in the Spiral: My Life with ADHD Overthinking

My mind is a maze that never stops building new walls. A single thought can spiral into a hundred what-ifs, regrets, and worst-case scenarios, and before I know it, I’m lost in a mental loop I can’t escape. When I was diagnosed with ADHD, I learned that this relentless overthinking wasn’t just me “worrying too much” but a common trait tied to how my brain processes information. ADHD overthinking isn’t just about being anxious; it’s a hyperactive mind that latches onto thoughts and won’t let go. Writing this blog post is a challenge because my brain is already second-guessing every sentence. Here’s what ADHD overthinking feels like for me and the real-life struggles it brings.

What Is ADHD Overthinking?

For me, ADHD overthinking is like having a brain that’s a runaway train, speeding through endless tracks of thoughts without a brake. ADHD is a neurodevelopmental condition with three presentations (inattentive, hyperactive-impulsive, and combined), and while overthinking isn’t an official symptom, it’s a frequent companion for many of us. It stems from the same wiring that makes my brain hyperactive or inattentive—difficulty regulating attention means I can’t always choose what to focus on, and my mind loves to fixate on thoughts that spiral out of control.

It’s not just worrying about one thing; it’s dissecting every angle, replaying conversations, imagining disasters, and questioning my every move. A casual comment from a friend can turn into hours of analysing their tone, their intent, and whether I said something wrong. A simple decision, like what to eat for dinner, can become a mental debate that leaves me paralyzed. My brain is always chasing its own tail, and I’m stuck running after it.

The Real-Life Struggles

Let’s talk about how this plays out in my daily life. At work, overthinking is a productivity killer. I’ll start a project, then get stuck obsessing over whether I’m doing it “right.” Did I phrase that email perfectly? Will my boss think I’m incompetent? What if I miss a detail? These thoughts pile up, making it hard to finish tasks or even start them. I’ve spent hours rewriting a single paragraph because my brain convinces me it’s not good enough. Deadlines loom, and I’m paralyzed by the fear of screwing up, which only fuels more overthinking.

Socially, it’s a nightmare. I replay every conversation, dissecting what I said and how it landed. If a friend seems distant, my brain spins a story—they’re mad at me, I’ve ruined the friendship, I’m a terrible person. I’ll spend days agonizing over a text I sent, wondering if it was too much or not enough. I’m hypervigilant, scanning people’s faces for signs I’ve messed up, which makes it hard to relax and just be present. I’ve cancelled plans because the thought of navigating a social situation—and overanalysing it later—feels overwhelming.

Daily life is no easier. Simple decisions become mental marathons. Should I buy this shirt? What if I don’t wear it enough? What if it’s a waste of money? I’ll stand in the grocery aisle for ten minutes, paralyzed by the choice between two brands of pasta. My brain also loves to dredge up past mistakes—random moments from years ago that make me cringe and obsess over what I could’ve done differently. At night, when I’m trying to sleep, the overthinking kicks into high gear, replaying my day or inventing problems that don’t exist. It’s like my mind is a hamster wheel, and I can’t step off.

The worst part is the mental clutter. Overthinking crowds out everything else, making it hard to focus, make decisions, or enjoy the moment. I’m so busy worrying about what might happen that I miss what’s actually happening.

The Emotional Toll

Overthinking takes a heavy emotional toll. The constant mental churn is exhausting, like I’m fighting a battle in my own head all day. By evening, I’m drained, even if I haven’t done much “real” work. The fatigue makes it harder to manage my ADHD symptoms, creating a vicious cycle where I overthink about my overthinking.

There’s also the anxiety. My brain’s habit of catastrophizing—turning a small issue into a disaster—leaves me on edge. A missed call from my mom becomes “she’s in trouble”; a vague email from a colleague becomes “I’m getting fired.” The fear feels real, even when I know it’s irrational, and it’s hard to talk myself down. Over time, this anxiety has worn me down, making me feel like I’m always waiting for the other shoe to drop.

The shame is brutal, too. I feel like I should be able to control my thoughts, like I’m failing at something everyone else finds easy. I’ve been told to “just stop worrying” or “let it go,” but it’s not that simple—my brain doesn’t work that way. I worry people see me as neurotic or weak, which makes me overthink my interactions even more. It’s a loop of self-doubt that’s hard to break.

Finding Ways to Cope

Living with ADHD overthinking is like trying to quiet a radio that’s stuck on full volume, but I’m learning to turn down the noise. One of the best tools is grounding techniques—focusing on my senses, like the feel of my breath or the texture of an object, to pull me out of the spiral. Journaling helps, too; writing down my thoughts gets them out of my head and onto paper, where they feel less overwhelming.

I’m working on challenging my thoughts, a trick I learned in therapy. When my brain spins a catastrophe, I ask, “Is this true? What’s the evidence?” It doesn’t always stop the spiral, but it slows it down. Distraction is another ally—when I catch myself overthinking, I’ll blast music, go for a walk, or dive into a task to shift my focus. Exercise, especially running, burns off the mental energy and gives my brain a break.

Structure helps manage the chaos. I use to-do lists and calendars to offload decisions, so I don’t overthink every step of my day. I’m also learning to set time limits on decisions—five minutes to pick a restaurant, no more— to avoid getting stuck. Talking to people I trust, like friends or a therapist, helps me reality-check my worries and feel less alone.

Most importantly, I’m practicing self-compassion. I’m trying to accept that overthinking is part of my ADHD, not a personal flaw. I remind myself that my busy brain is also what makes me creative, empathetic, and quick to connect the dots. It’s a double-edged sword, but I’m learning to wield it.

The Bottom Line

ADHD overthinking is like living with a mind that’s always writing a novel full of plot twists I didn’t ask for. It’s exhausting, paralyzing, and sometimes isolating, but it’s also part of what makes me curious, reflective, and deeply engaged with the world. If you’re reading this and feel trapped in your own spirals, know that you’re not alone—and you’re not broken. We’re just wired to think in overdrive. I’m still learning to navigate the maze, but every moment I break free feels like a win.