Bari Fischer is the CEO and founder of Impulsively Aware. She is a leading ADHD & Executive Function Coach, renowned for transforming challenges into strengths through personalized strategies and support, and the creator of impactful, empowering coaching experiences.
Discover how to break the rumination cycle in ADHD with 7 expert-backed strategies to manage overthinking, reduce stress, and regain control of your mental space. For people with ADHD, rumination often feels like being stuck in a loop of negative thoughts—replaying past events or worrying about future situations. This constant overthinking cycle can significantly impact mental health, leading to anxiety, stress, and emotional burnout. These intrusive thoughts make it difficult to focus and contribute to emotional exhaustion. But the good news is, there are practical ways to break this cycle. Here’s the thing: breaking free from rumination is possible—and I’m going to walk you through seven strategies to help you stop overthinking and improve your emotional regulation.
How does ADHD rumination start?
ADHD rumination doesn’t usually announce itself with a grand entrance. It starts small-a passing worry or nagging thought. But before you know it, that minor concern about a mistake at work or a disagreement with a friend can snowball into a full-on mental battle. If you have ADHD, you know how your brain loves to cling to these thoughts, like a dog with its favorite chew toy. Whether it’s replaying a past event or stressing about the future, ADHD makes it harder to regulate these emotional responses, leading to deeper cycles of overthinking.
Ask yourself: What small worries tend to snowball into bigger ones for you? Can you identify a recent example where rumination took over?
Example: A mistake at work that spiraled into thinking “I’ll never get this right.”
What does ADHD rumination feel like?
For someone with ADHD rumination, it can feel like a mental trap. It’s not just thinking about something—it’s thinking about it over and over and over again. You may find yourself stuck in an overthinking cycle and
Replaying past events in your mind, obsessing over what you should have done differently
Worrying about the future, imagining worst-case scenarios
Engaging in self-criticism, with thoughts like “I always mess up” or “I’ll never get this right”
Struggling to focus, with attention constantly pulled back to those intrusive thoughts
Feeling physical effects, such as tension, a racing heart, clammy hands, or restlessness as your mind spirals
Ask yourself: When you’re caught in rumination, what physical or emotional effects do you notice? Are there specific thoughts that replay in your mind?
Example: Constantly thinking “I should have said this instead” and feeling restless or tense.
Can you avoid the overthinking cycle in ADHD?
While it’s tough to avoid rumination completely, especially if you have ADHD, there are strategies to reduce its intensity and interrupt the cycle. Developing an awareness of when rumination starts and recognizing your triggers is the first step. Then, you can take action before the thought loop digs in too deep.
Common triggers for rumination include:
Stressful situations (like work conflicts or relationship struggles)
Mistakes or perceived failures
Overwhelm from to-do lists or responsibilities
Reminders of past negative experiences
Ask yourself: Can you identify specific triggers for your rumination? Are there certain situations, people, or tasks that often lead to it?
Example: Feeling you didn’t meet expectations in a conversation, or you're juggling too many commitments and not sure where to start.
Strategies and tools to stop rumination
Once you’ve recognized that you’re ruminating, the key is to have some go-to techniques that can pull you out of the cycle. These strategies aren’t just about stopping overthinking; they’re about improving your overall mental health management. Here are a few effective strategies:
1. Mindfulness practices for ADHD and rumination
Mindfulness is an effective tool for overall mental health management, especially when it comes to overcoming ADHD challenges like rumination and overthinking. These practices help develop better emotional regulation, keeping you in the present moment and preventing the spiraling thoughts typical in an overthinking cycle.
Example: When you notice you’re stuck in rumination, try a body scan. Let’s try something right now. Notice any tension in your shoulders? Relax them. Take a breath. See how that shifts your focus? Start from the top of your head, slowly shift your focus down through each part of your body, noticing any sensations or tension. This helps ground you in the present and relax your mind.
Ask yourself: What’s one mindfulness technique you can try next time you catch yourself ruminating? How do you feel after trying it?
Example: Pause and take 5 deep breaths. Focus on the sensation of your breath moving in and out, bringing your attention back to the present.
2. Using Cognitive Behavioral Techniques (CBT) to manage overthinking in ADHD
CBT helps challenge negative thoughts and replace them with more balanced, realistic thinking. It’s particularly effective in breaking the rumination loop in ADHD.
People with ADHD often fall into 'all-or-nothing' thinking or catastrophizing, where a small mistake feels like a complete failure. By identifying and reframing these thoughts, CBT helps bring a more balanced perspective.
Here’s how you can use CBT to break the rumination loop:
Identify the thought: First, catch yourself in that moment when your brain’s about to go down the rabbit hole. Maybe it’s something like, "I’ll never get this project done." Now, hit pause. Is that really true, or is your brain just having a field day with it?
Challenge the thought: Now that you've caught the thought, it's time to play detective. Ask yourself, "Is this actually accurate?" Look for evidence that backs it up or completely tears it down. Are you zooming in on the negatives, or blowing things out of proportion? This step gives you some space to see things for what they really are—not what your brain is making them out to be.
Reframe the thought: After you've had that reality check, it's time to flip it. So instead of “I’ll never finish this,” try on something more balanced, like, “Okay, this is a tough project, but I’ve tackled hard things before, and I can break this down into smaller, more doable steps.” It’s about swapping out that harsh inner voice for something a bit more reasonable (and a lot kinder).
Example: Let’s say you are obsessing over a mistake, write down, “I always mess up.” Then, challenge it: “Is it true that I always mess up, or is this just how I feel in the moment?” Reframe it as: “I’ve made mistakes, but I also learn and improve from them. Everyone makes mistakes.” Another way to incorporate CBT into daily life is by creating a thought journal. Writing down negative thoughts as they arise and then challenging them with evidence is an effective way to see patterns of distorted thinking. This practice helps improve both emotional regulation and overall mental health.
Ask yourself: When was the last time you caught yourself spiraling? Write that down, and let’s see if we can challenge it together. Can you challenge it? What’s a more balanced way to look at it?
Example: “I’ll never get this right” could become “I’m still learning, and that’s okay.”
3. Physical activity to break the rumination cycle
When you’re caught in the cycle of overthinking in ADHD, engaging in physical movement helps shift the brain’s focus. Physical activity not only boosts mental health management but also aids in controlling the emotional regulation that’s often difficult for individuals with ADHD.
Example: When you catch yourself ruminating, stand up and do something active—take a walk, dance to a favorite song, or do a few stretches. Even a quick burst of physical movement can clear your head.
Ask yourself: Think of a quick physical activity you can do when you feel stuck in rumination. How does moving your body shift your mental focus?
Example: Jumping Jacks or walk up and down some stairs.
4. Set a “worry time” to manage ADHD rumination
Rather than letting rumination hijack your entire day, try limiting it by setting aside a specific time to think about your worries. It might sound counterintuitive, but giving yourself permission to worry in a controlled way can help you keep rumination in check.
Example: Okay, here’s a trick: give yourself 10 minutes to worry. Just 10. Set a timer, think through whatever’s bugging you, and then move on. Once the timer is up, move on to another task, knowing you’ve given your concerns attention without letting them dominate your day.
Ask yourself: When could you schedule a short “worry time” for yourself today or this week? What do you think might happen if you limit your worrying to that set time?
Example: Setting 10 minutes aside at the end of the day to address worries.
5. Grounding techniques to stay present
Grounding exercises bring you back to the present by focusing on your senses, which can help pull your attention away from repetitive thoughts.
Example: Try the “5-4-3-2-1” grounding technique: Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory focus helps break the rumination cycle.
Ask yourself: Try the 5-4-3-2-1 technique now. How did focusing on your senses change your mental state?
Example: After naming five things I see and 4 things I can touch, my mind slowed down.
6. Use ADHD-friendly planners or apps to stay organized
Sometimes, rumination is triggered by feeling overwhelmed or disorganized. An ADHD-friendly planner or app can help you organize tasks, giving you a clear plan and easing the mental chaos.
Example: Using an ADHD-friendly planner not only helps manage tasks but also reduces the mental overload that contributes to rumination. Apps like Trello and Notion provide visual organization systems, while Forest helps in staying focused. These tools are particularly helpful in managing the overthinking cycle that many with ADHD experience.
Ask yourself: What’s one area of my life that feels disorganized? How can breaking tasks down or using a planner help ease that feeling of overwhelm?
Example: Breaking down my workday into smaller, manageable steps using a daily planner like Todoist or Forest, so I can focus on one task at a time.
7. Practice self-compassion to overcome self-criticism
Rumination is often fueled by harsh self-criticism. One of the most powerful ways to stop this cycle is by practicing self-compassion—learning to be kinder to yourself.
Example: When you notice negative self-talk creeping in, pause and replace it with a compassionate statement, like “I’m doing my best, and that’s enough.” It can be helpful to remind yourself that everyone struggles, and mistakes are part of growth.
Ask yourself: Write down one self-compassionate statement you can use the next time you’re hard on yourself. How does it feel to shift to a kinder perspective?
Example: “I’m learning, and that’s a good thing.”
Conclusion
While you can’t stop every single moment of rumination—especially with ADHD—you’ve got the tools to make it way more manageable. Start with one or two techniques and see the difference they can make in breaking the cycle of rumination in ADHD.
Ready to finally put a stop to that relentless loop of overthinking? You don’t have to figure this out alone—let’s tackle it together. These strategies are just the start. If you’re ready for some real, personalized support to kick ADHD rumination to the curb and take back control of your mental space, reach out! I’d love to chat about how ADHD coaching can help you thrive. Let’s turn those overwhelming thoughts into manageable ones—and start seeing real change.
Bari Fischer, ADHD & Executive Function Coach
As an ADHD & Executive Function Coach, Bari is dedicated to guiding individuals on a journey of self-discovery, rooted in honesty, trust, and meaningful conversations. She works closely with clients to navigate the intricate dance of life's choices and consequences, shining a light on their strengths and celebrating every achievement along the way. This path is more than just ticking off milestones; it's about stepping into the lead role of one's own life story, understanding and embracing one's unique brain wiring. With Bari, the coaching journey is an exploration of discovery, growth, and the joy found in every step forward.
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