Maybe you already guessed it, but this overwhelmed mom with ADHD is all too familiar with the feeling of having way too much to do and not enough time. Due to my sheer amount of experience with this feeling, I feel confident that my eleven strategies listed below will also help you to stop overwhelm dead in its tracks–no matter who you are! Or at least keep it from taking over your life!
I wish I could tell you that there was a way to prevent becoming overwhelmed in the first place, but chances are if you are a mom, then you already understand this famous quote all too well: “A mother’s job is never done.” And because of that, sometimes all we can do is triage and keep going.
Personally, as a busy mom (and fill-in mom) of eight kiddos (currently), a wife, a Christian, an employee, an entrepreneur, and everything else in between, it doesn’t take much for the overwhelm to set in and to set in fast! Fortunately, though, it has driven me to become a more and more organized and structured person all around.
Life is good about providing us with opportunities to learn, and I’m thankful I have learned some tips and tricks along the way. Implementing these simple life-altering strategies is sure to help you the next time you feel like you’re drowning in your to-do list!
So, how do we stop overwhelm in its tracks? Here are my favorite short, sweet, and sanity-saving strategies:
1. Start with Prayer (Yes, Really)
Before you panic and start googling “why do I feel like I’m drowning,” take a deep breath and pray. If you’ve already panicked and that’s how you found this post on Google, well, I’m glad you’re here. Let’s get that overwhelm under control!
Even if your prayer is just, “Jesus, help me.” He hears, and he’s got you. Surrendering your stress to God is the first step to finding peace. See John 14:27. He knows how busy you are as a mom who’s responsible for caring for other tiny humans! It’s a big job.
2. Brain Dump Everything
ADHD brains = a browser with 47 tabs open. Grab a notebook or your phone and write down EVERYTHING that’s swirling in your mind. No order, no pressure—just get it out so your brain can breathe. It doesn’t matter how big or small or important you think it is; if you don’t get it out of your brain, it will steal and divide your focus!
3. Pick ONE Thing
Read this excerpt from an article on multitasking by Dr. Caroline Leaf—a leading Christian neuroscientist:
Multi-tasking is a myth. What we are generally doing when we think we are multi-tasking is actually switching between tasks. This can be exhausting because the entire brain is re-calibrated by a new task, which comes at an energetic cost. This means that you are more likely to make cognitive errors, and you cannot give a task the comprehension it may demand.
So, since we now know that multitasking isn’t beneficial—much less even a “real thing”—stop” task switching like you’re a computer. Pick ONE task. Not ten. Not five. One. When everything feels urgent, nothing actually is. Ask yourself, “What’s the ONE thing I can do right now that will make the biggest difference?” Start there.
4. Set a Timer & Sprint
Overthinking is the enemy. Set a timer for 10-15 minutes and tackle one task. Laundry pile? Timer. Messy kitchen? Timer. It’s a game-changer for ADHD minds that thrive on urgency.
5. “Time-Block” Your Schedule
Time-blocking is as straightforward as it sounds. You literally take your schedule and draw some color-coded and/or labeled blocks around periods of time to designate what tasks you will focus on and when.
This strategy is great for providing structure and a guide for how you should spend your time in order to be productive. I love implementing time blocks into my schedule, but they do require discipline to follow and time to set them up in a way that works for you and your schedule. Here’s an example of a “time block” schedule below:
6. Embrace “Done” Over Perfect
Perfectionism will keep you stuck. That to-do list doesn’t have to be flawless—it just needs to be finished. A half-swept floor is better than no floor swept at all. This is an area where I really struggle. I am such a perfectionist, and it will really slow you down and make you feel the pressure to meet a standard that is impossible to meet every day.
7. Say No Without Guilt
You don’t have to do all the things. Seriously. Say no to extras that don’t serve your family or your peace. Protect your energy like it’s the last slice of cake. Speaking of dessert, I actually read this inspirational quote on the wrapper of a piece of Dove chocolate that I never forgot:
You can do anything, but you can’t do everything.
I wish I remembered who quoted it; it’s actually really good advice to be so simple. Advice that our productivity-addicted culture could benefit from following!
8. Anchor Your Day with Routines
ADHD brains love to do all the things and sometimes at the spur of the moment. But in reality, deep down we cravestructure. Simple routines—morning prayer, a quick tidy-up, a set meal plan—help life run smoother without feeling suffocating. When we can make important routines consistent parts of our day, we will be much more likely to get things done!
9. Get Rest, Mama
Exhaustion amplifies overwhelm. Go to bed earlier. Take breaks. Give yourself permission to REST without feeling lazy (because you’re not!). Schedule in nap times! What better way to feel accomplished than napping and then getting to mark it off your list as done! 😉
10. Use Alarms & Reminders
Forgetfulness is real. If I had a dollar for every time I walked in a room and forgot why, I would have a lot of dollars. Sadly, I probably wouldn’t remember where I put them, though!
Set alarms for important tasks—like starting dinner, picking up the kids, switching from one time block to another, or even drinking water. Your brain loves external cues, and we have so many options out there to help us keep up with our lives.
11. Declutter Your Space (and Mind)
Mess equals stress. Take five minutes to clear off a counter, put away random items, or toss out expired food. A little tidying goes a long way for mental clarity.
Start small—pick one area, like the kitchen table or your nightstand, and tackle it. Use the “one-touch rule”—if you pick something up, put it where it belongs instead of setting it down again. Decluttering your physical space helps declutter your mind, making it easier to focus and feel in control.
12. MOVE YOUR BODY FOR CRYING OUT LOUD!
A quick walk, some stretches, or a group exercise class can do wonders for resetting your brain and boosting your energy. Movement releases pent-up stress and increases dopamine, which can help increase your focus!
If the weather is nice, even better. Sunlight and an afternoon in the park can really uplift your mood and help inspire you to get things done (or at least to take breaks!). You aren’t too big for the swings, Mama! Get out there and have some fun with your kids.
You’ve Got This (And God’s Got You)
How do we eat an elephant? One bite at a time.
Overwhelm doesn’t get the final say. You’re not failing—you’re just human. Lean on Jesus, keep it simple, and take things one step at a time. You’re doing better than you think, and I’m cheering you on!
Got any go-to tips for tackling overwhelm? Drop them in the comments—I’d love to hear what works for you! Also, if you can relate to this post, you may be interested in my post on Why I Hide From My Kids in the Bathroom.
Leave a Reply