Trying to do too much

Living with ADHD can be challenging, but it's possible to manage the symptoms with the right strategies and support. One common mistake that people with ADHD make is taking on too much at once, which can create a vicious circle that makes it even harder to manage symptoms. Let's look at the risks of taking on too much with ADHD, how it can create a vicious circle, and how to step back and reassess your actions.

People with ADHD may struggle with tasks that require sustained focus, organization, and time management. Taking on too much can exacerbate these symptoms and make it harder to stay on top of things. For example, if you take on a project that's too big or complex, you may find yourself struggling to stay focused and motivated. You may also become anxious or stressed, which can lead to impulsive decision-making and procrastination. Over time, this can lead to burnout, a state of physical and emotional exhaustion that makes it even harder to manage the symptoms of ADHD. I certainly have found this myself over time, and looking back see how it has affected my life and work.

There's another surprising link: ADHD and Perfectionism. Research has shown that perfectionism is a common thinking distortion in people with ADHD, which means they set high standards for themselves and may become anxious or self-critical if they don't meet those standards. This can lead to a cycle of taking on too much, burning out, and feeling like a failure.

Taking on too much can lead to increased stress and anxiety, which can worsen ADHD symptoms and lead to more impulsive decision-making. This can create a vicious circle where you take on more tasks to try to make up for lost time, but end up falling further behind. Burnout can also lead to a decrease in motivation and productivity, making it even harder to manage ADHD symptoms and leading to a further increase in stress and anxiety. I've seen this in my own personal experience, having had three burnouts through work, before I understood that I had ADHD and why this was occurring.

So waht can we do? To break the cycle of taking on too much with ADHD, it's important to recognize when you're doing too much and need to step back. Here are some tips to help you reassess your actions:

• Set realistic goals: Break larger tasks into smaller, more manageable steps. This will help you stay focused and motivated, and make it easier to see progress.
• Prioritise tasks: Focus on the most important tasks first, and save less important tasks for later. This will help you avoid becoming overwhelmed and make sure you're using your time effectively.
• Delegate tasks or seek help: If you're struggling with a particular task, don't be afraid to ask for help. This could be as simple as asking a coworker for advice or delegating some of the work to someone else.
• Practice self-care: Exercise, mindfulness, and sleep are all important for managing ADHD symptoms and preventing burnout. Make sure you're taking care of yourself and giving yourself time to rest and recharge.

What is your experience with taking on too much? Do you recognise it? Have you found a way to beat it? Let us know in the comments below!