Some days, my brain won’t shut up.
Not in the “burst of creativity at 3 a.m.” kind of way. More like a hamster on a wheel that’s been greased with anxiety, doubt, and a touch of existential dread.
This is what ADHD ruminating feels like.
It’s not just overthinking. It’s reliving. Rehashing old conversations. Replaying a moment I flubbed in 2009. Rewriting emails I already sent. Rehearsing a dozen catastrophes that may never happen—but could.
And no matter how fast the hamster runs, I’m still stuck in the cage with it.
It’s Not Just You (And It’s Not Just “Worry”)
People often think ADHD is just about distraction or hyperactivity. But for many of us, it’s also about hyperfocus on the wrong things—like looping worries or cringey memories we can’t shake. And because we struggle with emotional regulation, those thoughts hit hard. They spiral. They stick.
I can know, logically, that a conversation I had wasn’t a big deal.
I can know that someone probably isn’t mad at me.
I can know all the rational stuff…
…but that doesn’t stop the hamster.
Tools I Sometimes Try (And Sometimes Forget)
I’d love to say I have a foolproof system to stop ruminating. I don’t. But here are a few things that help—sometimes.
- Name the loop. Just saying, “Oh hey, I’m ruminating,” gives me a tiny sliver of distance from the thoughts.
- Change the channel. Physically get up. Pet a cat. Go outside. Move. Break the cycle with motion.
- Talk back. I’ve started asking, “Is this helpful?” or “Would I talk to a friend like this?” when my inner monologue gets brutal.
- Set a worry timer. If I must spiral, I give it a container: 10 minutes to worry as hard as I want. Then I do something grounding after.
- Write it out. Brain dumping the noise into a journal or app sometimes tricks my brain into letting it go for a while.
Grace in the Spiral
Here’s the truth: sometimes the thoughts win for a while. And that doesn’t make me broken or failing. It makes me human. Neurospicy, beautifully messy, and still learning.
So if today your brain feels like a carnival of echoes and overanalysis, you’re not alone.
You’re not weak.
You’re not failing.
You’re just spinning a little.
And that wheel will slow down eventually.
Until then, be gentle with yourself.
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