So… remember that thing you said to your friend two days ago? The one you definitely overanalyzed 87 different ways and are now convinced they secretly hate you for? 😬
Yeah. Same.
Overthinking with ADHD is like having a brain that’s always running a group chat—except all the participants are just you, and they won’t stop replaying everything you did, said, or even thought in the last 10 years.
If you feel like your mind gets stuck in an endless loop of analyzing, predicting, and spiraling, you’re not alone. In fact, it’s super common for folks with ADHD. Let’s break down why ADHD makes you overthink so much—and how to get out of your own head (without pretending you’re suddenly chill now 💅).
Why ADHD Makes You Overthink (So. Freaking. Much.)
Let’s start with the brain stuff. People with ADHD often struggle with executive function—which includes things like emotional regulation, working memory, and decision-making. Add in a dose of rejection sensitivity, and you’ve got a recipe for an overthinking storm.
Here’s why ADHD loves to crank the overthinking dial to 100:
Working memory issues = you’re constantly trying to “replay” past moments so you don’t forget them
Rejection Sensitivity Dysphoria (RSD) = tiny interactions feel massive, and you worry people secretly hate you
Hyperfocus = yes, it applies to thoughts too—hello, obsessive rumination
Difficulty with closure = your brain doesn’t like open loops, so it replays until it feels “resolved” (which never happens)
Add all that together and you end up analyzing every facial expression, emoji, and text message delay like you’re decoding ancient prophecies.
Real-Life Overthinking: It’s Not Just You
Here’s a totally not real example that’s actually 100% real:
You text someone “haha that’s funny”
They reply “lol”
And suddenly your brain is like:
Are they mad at me?
Did I offend them?
Was that too dry?
Why didn’t they say “lmao”?
Should I clarify I was joking?
Do they think I’m weird?
Am I weird??
😵💫
This kind of internal chaos is exhausting—but normal for many ADHD brains. You care. You’re sensitive. And your brain is trying to solve feelings like they’re math problems. But people aren’t equations. And overthinking won’t get you the answers you’re looking for.
How to Stop the Spiral (Or at Least Slow It Down)
You probably won’t shut off your brain completely (and honestly, we like that about you), but you can interrupt the overthinking cycle.
Here are some ADHD-friendly strategies that help:
1. Label it
Just say, “Oh, that’s my ADHD overthinking again.”
Naming it helps separate you from the thought storm.
2. Write it down
Journal or brain dump every spiraling thought.
Your brain loves to loop—give those loops a landing spot.
3. Check for evidence
Ask: What actual proof do I have?
Not just vibes. Not just spirals. Real proof.
4. Text a trusted friend
Say: “Hey, I’m probably overthinking, but can I sanity check this with you?” Most of the time, the people who love you will help you reality-check in a kind way.
5. Get curious, not judgmental
Instead of “Why am I like this??” try “Hmm, what am I afraid of here?” Curiosity invites compassion. Judgment fuels shame.
Let Yourself Off the Hook
You’re not dramatic. You’re not “too much.”
You just have a brain that cares deeply about connection, meaning, and doing things right.
The downside? Overthinking.
The upside? You’re emotionally intelligent, intuitive, and thoughtful AF.
Give yourself permission to:
Be unsure sometimes
Let things be incomplete
Not know what someone else is thinking (wild, I know)
Drop the thought—even if your brain wants to pick it back up in 5 minutes
If your overthinking is affecting your sleep, check out our post on meditation for ADHD.
Final Thoughts: You Are Not Your Thoughts
Overthinking is part of the ADHD experience—but it doesn’t define you.
You are not your worst-case scenarios. You are not your mental spirals.
You’re a thoughtful, caring human who wants to understand the world (and yourself) a little better.
That’s a beautiful thing.
So take a breath. Let that one interaction go. Trust that you’re enough—and the people who matter will still like you, even if your texts aren’t perfectly “lol”-calibrated.
🧡 You’ve got this.