I’ve Created a Mindfulness Action Plan to Deal with my ADHD Overthinking. Here is what I’ve Learned So Far.

Overthinking, the act of thinking too long or too hard about something, is an issue for many of us that deal with ADHD. It can leave us feeling frustrated because it can keep us from focusing on the important things that are happening in front of us. Overthinking about a task or problem can also lead us to not taking action on that task or problem. As a person with ADHD, I also deal with overthinking. I’ve worked on this a great deal, but overthinking can still rear its ugly head from time to time. Although I use mindfulness techniques almost every day, I’m not consistent about regular mindfulness meditation and I feel like it may be time to put myself on a “maintenance plan” for dealing with my own ADHD overthinking. I’ve decided to incorporate daily mindfulness exercises into my routine to see how they affect my overthinking.

According to mindfulness expert Jon Kabat-Zinn, mindfulness is “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally....in the service of self-understanding and wisdom”. Overthinking can be about things that have happened or will happen, past and future. In a situation in which we are experiencing overthinking, it can oftentimes be helpful to pay attention primarily to what is actually happening in our reality, in the moment.  Mindfulness techniques can bring us into a state of awareness of the present moment and help us focus on what is in the here and now. When I have used a regular routine of mindfulness techniques in the past, I find that I’m able to focus more on the here and now and let the ADHD overthinking take a back seat. The goal with my mindfulness maintenance plan is to meditate regularly in tandem with other mindfulness techniques to see if I can move ADHD overthinking out of the driver’s seat. 

So where might you begin if you wanted to create your own simple mindfulness practice to manage overthinking? Here are a few techniques you can try. I’ll also let you in on the techniques I’m going to try for my daily mindfulness routine.

Of the many mindfulness techniques, here is one to try that puts you back in your body and creates some distance between you and your thoughts. Start by taking a simple breath. Breathing in through your nose and out through your mouth. Notice your lungs filling up with air and then leaving your body. Notice the difference in pressure in your lungs as you let your breath flow in and out. Pay attention to the warmth of the breath. Notice the speed of the breath. Attempt to take slower and slower breaths. Good. Take breaths this way a few more times, so that you feel the rhythm of that. As thoughts arise, “breathe into” the thoughts, taking a deep breath each time an intrusive thought pops up. Doing this exercise can result in a more grounded and prepared feeling. 

Another mindfulness technique that can get you into the present moment would be to pay attention to your surroundings. As you begin to sense the overthinking coming, allow yourself to check in with your five senses. Take some time to listen to the sounds around you. Even in a “quiet” room, many times there are ambient sounds. You may hear voices in the background, a fan or air conditioner, or outside traffic.  Next, pay attention to what is in your field of view. Look straight ahead and then slowly look around. What new details do you notice in what you are seeing? You are probably seeing things that you have seen many times before. Attempt to notice new details in these objects.

Allow yourself to feel the sensations of your body, like the air hitting your skin or the way your feet feel on the ground or in your shoes. If you are sitting in a chair, allow yourself to feel the support of the chair on your back and your rear end. If you want to try this exercise when you are eating, what smells and tastes are coming from your food? Take time to notice any flavors or unique smells in your food. Focusing on the here and now through paying attention to our senses can divert our attention from our thoughts and give us a greater sense of calm. I try to do this for a t least 15 minutes at a time, but you can start with less. 

For my own maintenance plan, I decided to try a combination of journaling and meditation/breathing. During the journaling period, my intention was to focus primarily on the overthinking thoughts that get me into trouble and write down all of my “go to” thoughts that move me out of the present.The plan was also to write down any new things that were coming up that could keep me from being present. After doing that for 10-15 minutes, the plan is then to do a combination of focusing on my breath and focusing on my surroundings for 15 minutes. If the ADHD overthinking pops up, I’ll go back to focusing on my breathing and get in touch with my physical surroundings. Give yourself permission to overthink during the writing process and then give yourself a break through meditation. I’m recognizing that I don’t need to follow every thought.  

In the brief period of time that I’ve made this a routine here is what I’ve experienced. I’m giving myself permission to overthink during the writing process, writing down every random thought I have. I’m then following that with an overthinking break through meditation. I’m recognizing that I don’t need to follow every thought.  I still have periods of overthinking, but they seem to be trending downward. I’m also noticing that when I’m in the habit of using mindfulness techniques, I become more aware that the overthinking is happening and find myself using mindfulness techniques in real time to manage the overthinking. If I’m able to take a few breaths or tune into my surroundings when I become aware of overthinking, it might not go away, but taking a break from focusing on it does push the overthinking out of the limelight.

I’m also becoming more aware that I may use overthinking to keep my brain stimulated in order to maintain “default” productivity. Those of us with ADHD need ways to stimulate our brains so that they function in an optimum way so that we can live our lives and get our tasks done. Some use healthier ways of stimulation like doctor prescribed medication or exercise.  I’m recognizing that I’m using overthinking about dramatic things where I’m the hero of my story, fighting against forces that are persecuting me, to receive stimulation.  Even though these stimulating thoughts are oftentimes negative, I get a hit of dopamine that fuels my motivation. My awareness of this is causing me to look at healthier ways to get my brain stimulated. 

This is what I’m noticing so far, but I’ll write an update after a few months. So far, I’m finding it beneficial. If you try your own ADHD overthinking maintenance plan, feel free to reach out to me and let me know how it’s going. I’d be very interested. All the best to you if you choose to create your own ADHD overthinking maintenance plan!