October is ADHD Awareness Month, which makes it the perfect time to shine a light on how ADHD and stress often go hand-in-hand, and what we can do about it.
For those of us with ADHD, daily life can feel like juggling flaming swords while riding a unicycle, on a tightrope, during a windstorm. (Too much? Just enough.) Daily tasks that seem simple for others can pile up until your brain feels like a browser with 47 tabs open, two of them playing music you can’t find.
It’s not laziness, and it’s not a lack of willpower. It’s the way ADHD brains process information, time, and emotion differently, making stress hit harder and linger longer. Here’s the good news: with a few intentional strategies, you can reduce the overwhelm and create more calm in your day.
Why ADHD and Stress Feed Each Other
ADHD affects the prefrontal cortex, the part of the brain responsible for executive functions like planning, prioritizing, regulating emotions, and maintaining focus. When those systems struggle, daily life can feel unpredictable or chaotic. That unpredictability is stressful, and here’s the kicker: stress hormones like cortisol make executive functioning even harder.
That’s the ADHD-stress feedback loop: symptoms create stress, and stress amplifies symptoms. You forget a deadline, feel terrible about it, get anxious, and then have even more trouble concentrating on the next task. Sound familiar?
Many adults with ADHD also deal with rejection sensitivity dysphoria (RSD), an intense emotional response to perceived criticism or failure. A small mistake might feel catastrophic, fueling shame and self-doubt. Over time, that emotional intensity can lead to chronic stress or burnout.
But the brain is flexible. With the right tools and habits, you can reduce the daily friction that causes overwhelm, and start to experience more calm, focus, and confidence.
5 ADHD-Friendly Ways to Manage Stress
Here are five supportive, neurodivergent-affirming strategies to help reduce stress and get back to feeling like yourself:
- Create “Low Friction” Routines
Make the path of least resistance work in your favor. Instead of a complex morning routine, simplify it with a few key steps and visual cues. Lay out clothes the night before. Keep a “launch pad” near the door with everything you need to grab on the way out.
- Use External Structure to Ease Internal Chaos
Planners, alarms, whiteboards, sticky notes–whatever works for you, use it proudly. It’s not cheating to rely on external tools. It’s being smart. Bonus points for color coding and dopamine-friendly stickers.
- Build in Recovery Time
Don’t expect yourself to go-go-go just because the to-do list is long. People with ADHD often underestimate how draining “simple” tasks are. Schedule actual breaks. Rest is productive.
- Name the Overwhelm
Sometimes, just saying “I feel overstimulated” or “I’m hitting a wall” helps pause the spiral. Labeling your internal state can give you a moment of distance, and make it easier to choose what to do next (like take a walk, stim, or hide in a blanket fort for 10 minutes. All valid).
- Celebrate Tiny Wins
Finishing one email? That’s a win. Remembering to eat lunch? Another win. ADHD brains thrive on positive reinforcement, so give yourself credit every time you do something hard, even if it looks small on paper.
You Deserve Peace, Not Perfection
At Rest From Stress, we believe that managing ADHD isn’t about forcing yourself into rigid routines or pretending to be neurotypical. It’s about finding what works for you, and building a life that supports your brain, your energy, and your joy.
If you’re feeling overwhelmed this season, we see you. Be gentle with yourself. Take one small step. That’s enough.
