Decision-making with ADHD can be especially tricky because of analysis paralysis, and anxiety. When faced with choices, the ADHD brain often:
🔄 Overthinks → Gets stuck in loops, fearing the "wrong" decision
🤯 Gets overwhelmed → Struggles to prioritize or filter options
⏳ Procrastinates → Avoids making a decision until the last minute
💭 Forgets → Moves on, then later realizes the decision still needs to be made
Coping Strategies for Decision-Making Anxiety
1. Reduce the Number of Choices
Too many options = paralysis. Try:
✅ Setting a limit ("I’ll pick from these top 3 options.")
✅ Using a decision filter (Does it align with my values/goals?)
✅ Asking ‘What would I tell a friend to do?’ (Easier than deciding for yourself!)
2. Time-Limited Decisions
Set a decision deadline (“I’ll decide by 3 PM.”)
Use the 2-minute rule (If it takes less than 2 minutes, just pick one.)
Flip a coin—not to decide, but to see how you feel about the outcome!
3. Avoid Overanalyzing
Perfection is a trap → Most decisions don’t have a single “right” answer
"Good enough" is often good enough → Done > perfect
Think of decisions as experiments → You’re gathering data, not locking in forever
4. Use External Tools
📊 Decision Matrix → Make a simple pros & cons list or rank options
📝 Write down past decisions → Helps prove to yourself that you’ve made good choices before
📆 Automate/reduce decisions → Meal planning, outfit templates, or checklists reduce mental load
5. Body-Based Decision Making
Gut check → Notice how your body reacts to an option (tightness vs. relief)
Movement-based clarity → Walk while thinking, doodle, or fidget to help focus
Take a break → If you're spiraling, step away and come back fresh
6. Externalizing & Support
Talk it out → ADHD brains think better aloud (voice notes, friends, or coaching)
Ask for outside input → Sometimes, a different perspective simplifies things
Create "default" choices → If no strong preference, go with the simplest option
If you found this helpful but need more help then you can contact me or shop around for the recordings on this website for more help.