ADHD and Overthinking: How to Break the Loop

Have you ever found yourself stuck, in an ADHD overthinking loop?

Me too! Quite often, in fact. I have read a lot on the subject, and many of my clients talk about experiencing the same frustration. 

If you have adult ADHD and find yourself stuck in endless loops of overthinking, you are far from alone. Many adults with ADHD describe their brain as being in constant overdrive — replaying conversations, second-guessing decisions, or spiralling through "what ifs" late into the night. Whether its ADHD overthinking relationships, ADHD overthinking anxiety, or any ADHD overthinking decision making the frustration of being unable to switch off can feel overwhelming.

This type of cognitive looping isn’t just a personality quirk — it’s a neurological reality linked directly to how the ADHD brain is wired. Understanding why your brain works this way, and learning how to stop ADHD overthinking, is the first step toward greater peace and clarity.

What Causes ADHD Overthinking?

Dr. Russell Barkley, one of the leading experts in ADHD research, explains that ADHD is fundamentally a disorder of executive function — the brain’s ability to regulate attention, emotions, and impulses. 

When you have ADHD, your brain struggles to filter and prioritise thoughts. This means the same thought — like a conversation you had at work or a mistake you think you made — gets stuck on repeat. This is often called looping thoughts, and it’s common in inattentive ADHD overthinking and ADHD overthinking at night.

Overthinking, Anxiety, and the ADHD Brain

This overthinking is closely linked to anxiety. When you can’t let go of a thought, it escalates into worry, and worry can escalate into major anxiety. Studies show that adults with ADHD are significantly more likely to experience co-existing anxiety disorders (Kooij et al., 2019). That’s why ADHD overthinking anxiety can feel relentless, particularly if you’re prone to rumination and perfectionism.

ADHD Overthinking in Relationships

Relationships are prime territory for ADHD overthinking. Many of my coaching clients replay conversations with friends, partners, and colleagues, analysing every word, tone, or facial expression. They worry they’ve said the wrong thing, offended someone, or come across rudely — even if the conversation was completely neutral. Many of my clients and the ADHDers I speak to as a coach describe feeling stuck in the overthinking loop after social situations.

The Inner Critic: Fuel for the Overthinking Fire

Dr. Ned Hallowell, a psychiatrist specialising in ADHD, talks extensively about the power of the ADHD inner critic — that relentless voice telling you you’re not good enough, you’re too much, or you’ve messed up again.

This inner critic amplifies ADHD overthinking everything, turning small doubts into full-blown self-criticism spirals. Combined with rejection sensitivity, this makes it nearly impossible to move on from minor interactions without replaying, analysing, and criticising yourself every step of the way.

ADHD Intrusive Thoughts Examples

If you’re wondering what ADHD intrusive thoughts examples may look like, here are a few real-life examples from my clients (shared with permission):

• "After every work meeting, I obsess over whether I spoke too much, too little, or if my tone was off-hand."
• "I lay awake replaying a conversation from three days ago, convinced I came across as rude."
• "I can’t finish my creative art project because I keep overthinking every brushstroke and can't move forward"

What Medication is Used for ADHD Overthinking?

Medication can play an important role in managing overthinking. While ADHD meds for overthinking aren’t a separate class of medications, stimulant medications like methylphenidate and amphetamines can improve executive function, making it easier to shift attention away from intrusive thoughts.

Some adults also find anti-anxiety medications helpful if anxiety is driving the overthinking spiral. If you’re exploring ADHD medication, it’s important to work closely with a specialist to ensure safety and the right balance. 

Practical Steps to Manage ADHD Overthinking and Inner Critic

1. Pause and Notice the Loop

The first step in how to manage ADHD overthinking is recognition. When you catch yourself spiraling, pause and ask:

• What triggered this loop?
• Is this thought useful, or is my brain just stuck?

This is what I call the power of the pause — a simple but transformative tool I use with clients like my Year 12 art student, who learned to pause before scrapping her entire major project.

2. Create an "After-Event Reset" Routine

For clients like my executive finance professional, who spiralled after meetings, we created a post-event routine:

• Grounding breath-work.
• A quick walk outside.
• Writing down three strengths he demonstrated during the meeting.

This reduced the urge to replay conversations and allowed his brain to shift gears and transition successfully onto his next task.

3. Externalise the Inner Critic

The inner critic thrives in silence and secrecy. Name it — "Doubtful Daisy" or "Critical Carl" — cheesy, I know, however, trust me, it does work!

Ask yourself the following questions:

• Would I talk to a friend this way?
• What’s a more compassionate interpretation of what happened?

This externalising technique is a game-changer for inattentive ADHD overthinking clients who have internalised years of self-criticism.

4. Limit Nighttime Rumination

If ADHD overthinking at night keeps you awake, try:

• Keeping a "worry journal" by your bed.
• Put aside a nominated "worry time", throughout the day and before you start your nightly bedtime ritual.
• Using guided meditations specifically for ADHD.

5. Mindfulness and Movement

Research confirms that mindfulness and exercise both reduce overthinking in adults with ADHD (Zylowska et al., 2008). Even five minutes of intentional breathing or a short walk around the block can interrupt an overthinking spiral.

6. Reality-Check with a Trusted Person

For clients stuck in ADHD overthinking loops, I often suggest a "reality check buddy." Before assuming the worst, ask someone you trust:

• Did I come across okay in that conversation?
• Am I overthinking this?

Sometimes, external feedback is the quickest way to interrupt the loop.

7. Embrace Progress Over Perfection

Perfectionism fuels ADHD overthinking everything. Shift your goal to progress, not perfection. Ask:

• Is this good enough to move forward?
• Will this matter in a year?

This mindset shift is essential for creative ADHDers, like my art student, who learned to trust the process instead of constantly restarting.

Final Thoughts

I totally understand how debilitating ADHD overthinking and the negativity loop we often find ourselves in ca be. I believe that with self-awareness, practical strategies, and support, you can interrupt the spiral, dial down the inner critic, and move forward with confidence towards your dreams and the life you want to live. 

Whether you’re exploring how to stop ADHD overthinking or just seeking ADHD support in Australia, know that you are not alone — and you absolutely have the power to take charge of your next steps. 

Until next time,

Caroline x