Overwhelmed and Stuck? Here’s What’s Happening—and How to Find Your Way Back

If you’re an entrepreneur with ADHD, you probably know the feeling of being overwhelmed a little too well.

It’s not just having a full schedule. It’s the mental overload—too many thoughts shouting for attention, all at once. You feel paralyzed, scattered, or like you just want to escape your desk and disappear under a blanket.

If that sounds familiar, I want you to know:

You’re not lazy. You’re not a failure. You’re experiencing a very human, very real survival response.

What Overwhelm Really Is (and Why It Hits So Hard)

When too many priorities compete at once, your nervous system doesn’t just get frazzled—it kicks into protection mode. This often shows up in one of four ways:

🔹 Fight – You get snappy with your team… or throw yourself into busywork that looks productive but gets you nowhere. This is “buffering through productivity”—working to stay in motion, but without focus.

🔹 Flight – You escape into dopamine-chasing activities like snacking on sweet, salty or fatty foods, scrolling social media, or cleaning out a drawer. It gives temporary relief, but doesn’t move you forward.

🔹 Freeze – Your brain hits pause. You might sit completely still, unable to make a decision or start anything at all. It’s like your whole system shuts down under the weight of pressure.

🔹 Fawn – You default to people-pleasing. You say yes to things that don’t align with your business goals just to reduce the tension, or because it feels safer than saying no.

All of these are normal reactions—especially for ADHD brains that are constantly managing a swirl of internal stimulation and external demands.

So What Can You Do When Overwhelm Hits?

The first step is to recognize it.

Say it out loud or in your mind: “I’m feeling overwhelmed right now.” Naming it helps you shift from being in it to having some perspective on it. That moment of awareness is powerful.

If you're in a position where you can pause, take it.

• Step away for a few minutes. Walk, stretch, or simply move to another space.

• Do some gentle breath work. Try inhaling for 4 counts, and exhaling for 6. Let your body release some of the tension.

• Tell yourself the truth: “This is hard, and I’m allowed to feel this way. It doesn’t mean I’m broken.” Let go of the shame.

Once you feel a bit more grounded, resist the urge to catch up on everything.

Instead, ask yourself:

What are one or two small things I can do today that are simple… or will help me feel accomplished?

Maybe it’s replying to a single email, organizing a folder, or sending that invoice you’ve been putting off. Choose something manageable. This isn’t about productivity for productivity’s sake—it’s about restoring your sense of self-trust.

What If You Can’t Step Away?

If you're still in the thick of it and can’t step away just yet—maybe you're in the middle of a meeting, or facing a customer or team member—pause internally and look for a gentle way to buy yourself a little space. You might say:

• “That’s a great question. Can I get back to you in a bit after I’ve had a chance to give it the attention it deserves?”

• “I want to make sure I give you the best answer—let me take a few minutes to gather my thoughts.”

• Or, if possible, redirect: “That might be a better question for [someone else]—let me loop them in.”

  
  

This kind of deflection is not avoidance—it’s a proactive boundary. You’re protecting your capacity and setting yourself up to respond from a place of clarity instead of chaos.

Once you’ve had a moment to breathe and your nervous system starts to settle, resist the urge to overcompensate or try to “make up for lost time.” That just leads back into the overwhelm loop.

Instead, set simple, satisfying goals for the rest of the day. Pick just one or two tasks:

• Something easy that helps you feel accomplished (like responding to one email you’ve been avoiding)

• Or something meaningful that nudges your big-picture goals forward (even just a baby step)

  
  

Let that be enough.

When you give yourself permission to do less, you often end up getting more done—because you’re no longer fighting your brain, but working with it.

You’re Not Alone—And You Don’t Have to Push Through Alone Either

Overwhelm isn’t a flaw in your character—it’s a signal from your system. Listen to it. Respect it. And respond with kindness.

With the right awareness, a few tools, and a big dose of self-compassion, you can move through the fog and get back to feeling in control again.

If this resonates with you, and you’re ready for real support to help you organize your business and calm the chaos, I’d love to help.

👉 Book a free coaching call here

We’ll talk about what’s keeping you stuck—and how we can create systems that fit your brain, your goals, and your life.

You don’t have to white-knuckle your way through this. Let’s build something better, together.