ADHD & Racing Thoughts: Understanding the Connection

Can ADHD Cause Racing Thoughts?

Racing thoughts can be a common experience for people with ADHD. Racing thoughts feel like the mind is in overdrive, jumping from one thought to the next at lightning speed. A person may start thinking about all the tasks they need to complete or have a whirlwind of seemingly random ideas.

Common examples of ADHD racing thoughts include:

• Constantly thinking about tasks that need to be completed, even if they aren’t urgent
• Replaying past conversations, analyzing what was said, and imagining different outcomes or responses
• Thoughts jumping rapidly from one unrelated topic to another
• Continuously criticizing personal actions and decisions, focusing on perceived mistakes
• An influx of creative ideas or potential projects that flood the mind all at once,
• Worrying excessively about responsibilities and potential negative outcomes
• Getting lost in elaborate daydreams or fantasies
• Engaging in intense problem-solving thoughts about issues that may not need immediate attention.

Why Does ADHD Cause Racing Thoughts?

A person with ADHD may experience racing thoughts for many different reasons. One of the primary symptoms of ADHD is mental restlessness and distractibility, which naturally lead to a rapid flow of thoughts. Additionally, when an individual with ADHD is overstimulated by their surroundings, to-do lists, or obligations, it’s easy for their mind to get overwhelmed with fast-moving thoughts. This combination of natural mental restlessness and external pressures often results in the experience of racing thoughts.

Here are some reasons ADHD can cause racing thoughts:

• Executive functioning deficits: ADHD impacts the brain’s executive functions, which are responsible for planning, decision-making, and controlling impulses. When these functions are impaired, it can be challenging to filter out unnecessary thoughts, leading to a constant stream of ideas and distractions.
• Hyperactivity: One of the core symptoms of ADHD is hyperactivity, not just physically but mentally as well. This hyperactivity can manifest as a rapid succession of thoughts, making it hard to focus on a single task or idea.
• Inattention: ADHD often involves difficulty concentrating. This inattention can cause the mind to jump from one thought to another without fully processing or completing any single thought, creating a sense of mental chaos.
• Stimulation seeking: Individuals with ADHD have a dopamine deficit and often seek stimulation to keep their brains engaged. When a person’s environment is understimulating, their brain may generate its own stimulation by producing a rapid stream of thoughts.
• Emotional regulation: ADHD can affect emotional regulation, which makes emotions feel more intense and stressful. When emotions run high, it can trigger racing thoughts as the mind tries to process and react to these feelings.

How to Cope With ADHD Racing Thoughts

Managing racing thoughts with ADHD often requires a mix of strategies to help calm the mind and focus. Mindfulness practices, like meditation or deep breathing, can help anchor you in the present moment and clear mental clutter. Behavioral techniques, such as challenging unhelpful thoughts or letting them pass without dwelling on them, can also be helpful. Regular physical exercise and getting enough sleep play a crucial role in supporting overall mental health and concentration. Combining these approaches can create a balanced and effective strategy for managing racing thoughts.¹

Free ADHD Worksheets

This collection of six worksheets provides practical tools and strategies for managing ADHD symptoms. Find the one you need or download all of them here.

Setting SMART Goals Download

Creating a Focus Plan Download

Challenging Negativity Download

How to STOP Impulsivity Download

Identifying ADHD Burnout Download

Overcoming Shame Download

Here are eleven strategies for coping with ADHD racing thoughts:

1. Ground Yourself in the Present Moment

Grounding yourself in the present moment can really help with those racing thoughts that come with ADHD. When your mind is going a mile a minute, focusing on what’s happening right now rather than on the future or in the past helps to calm things down. Simple grounding techniques like the 54321 method or progressive muscle relaxation can shift your attention away from your thoughts and onto something more manageable.

Being mindful of the present moment not only provides immediate relief but also trains your brain to redirect itself more easily in the future. By regularly practicing mindfulness you can build your ability to remain calm when stressed, making it easier to navigate the challenges of ADHD. There are many different mindfulness apps that make daily practice easy.

2. Acknowledge the Thought & Let It Float Away

One helpful trick when feeling overwhelmed by racing thoughts is to acknowledge the thought and imagine it gently floating away. Instead of getting caught up in the thought, you’re practicing seeing it as just a passing mental event, not something that defines you or requires immediate action. To try this, when a thought pops up, simply recognize that it’s there, then picture it drifting away—maybe on a leaf down a stream or a cloud in the sky, whatever image works best for you. By practicing this, you’re training your brain to slow down, let go more easily, and feel a sense of calm even when struggling with intrusive thoughts caused by ADHD.

3. Take One Small Action

When racing thoughts keep bringing up your to-do list or a big task that feels overwhelming, try taking just one small step toward getting it done. Breaking the task down into smaller, manageable pieces and choosing one simple action can help ease the anxiety tied to the task. Even a small step can create a sense of accomplishment and relief, making it feel less daunting and giving you the momentum to keep going.

4. Create a Thought Journal

Keeping a thought journal can be a powerful way to manage racing thoughts. When your mind is buzzing with ideas, worries, or reminders, jotting them down can help you feel more in control. Writing your thoughts out gives them a place to go, rather than swirling around in your head. It can also help you spot patterns or recurring themes, making it easier to understand what triggers your racing thoughts.

5. Ask Yourself If the Thought Is Helpful

When racing thoughts start to take over, it can be useful to pause and ask yourself, “Is this thought helpful?” This simple question can help you step back and evaluate whether the thought is serving a positive purpose or just adding to your stress. If it’s not helpful—if it’s causing more anxiety or distracting you from what matters—you can choose to let it go or redirect your focus to something more productive. This practice helps you break the cycle of unproductive thinking and encourages a more balanced, calmer mindset.

6. Engage In Short Bursts Of Intense Exercise

Engaging in short bursts of intense exercise can be a great way to help with racing thoughts. When you get your body moving intensely, even for just a few minutes, it helps to burn off some of that excess energy that fuels those rapid thoughts. Try activities like jumping jacks, running in place, or a quick sprint. This kind of exercise also boosts the production of neurotransmitters like dopamine and norepinephrine, which play a crucial role in attention and helping you to focus with ADHD.

7. Practice Breathwork

Breathwork can be an effective tool for managing ADHD racing thoughts. When your mind feels out of control, focusing on your breathing can help slow things down. Techniques like diaphragmatic breathing or the 4-7-8 method calm your nervous system, reduce stress, and bring your attention back to the present moment.

8. Find a Distraction

When your ADHD mind starts to race, finding something else to focus on can give you a much-needed break. Activities like listening to music, doing a puzzle, or engaging in a hobby can help shift your attention and calm your thoughts. However, it’s important to differentiate between healthy and unhealthy distractions. Healthy distractions are activities that are engaging and fulfilling, helping you to relax and reset. Unhealthy distractions, on the other hand, might be things like doomscrolling or binge-watching TV shows, which can end up making you feel more drained and unfocused.

9. Recognize Your Triggers

Do you know what triggers your racing thoughts? Understanding when you’re most likely to get overwhelmed allows you to either avoid these situations or practice coping skills for ADHD when needed. Keeping a journal to track your patterns can be really helpful. By noting what situations or activities tend to spark your racing thoughts, you can look back and find ways to manage or avoid those triggers in the future.

10. Use a Silly Voice & Laugh When Possible

Give your racing thoughts a humorous twist by imagining them in a silly voice—like a cartoon character or a goofy accent. This can make the thoughts feel less threatening and help you laugh at them instead of getting caught up in their intensity. When you’re feeling calmer, look back at those thoughts with a playful attitude; you might find that what once seemed overwhelming now feels more manageable or even a little ridiculous.

11. Improve Your Sleep Hygiene

If you’re finding that racing thoughts are keeping you up at night, improving your sleep hygiene can make a significant difference. Creating a calming bedtime routine and creating a sleep-friendly environment can promote better rest. It’s also helpful to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This regularity helps regulate your body’s internal clock, making it easier to fall asleep and stay asleep.

By prioritizing good sleep hygiene, you not only improve the quality of your sleep but also enhance your overall daily functioning. Better rest can lead to improved focus, reduced impulsivity, and a greater ability to manage your responsibilities and ADHD symptoms effectively.

When to Seek Professional Support

Persistent and overwhelming racing thoughts can lead to increased stress, anxiety, and difficulty sleeping, further exacerbating ADHD symptoms. A mental health professional can help you develop effective coping strategies, provide therapy, and discuss medication options tailored to your needs.

Grow Therapy is an online therapist directory with a variety of detailed filters, making it easier to find a therapist knowledgeable about ADHD. Additionally, numerous online ADHD treatment services can connect you with a qualified therapist. The Inflow app is a great addition to therapy. It offers self-paced programs and resource libraries to help you manage your ADHD symptoms.

If you’re considering ADHD medication, Circle Medical offers same-day appointments with psychiatrists who can explain the available medication options. They also provide therapy referrals for those interested in combining medication with therapy.

Treatment for ADHD & Racing Thoughts

Treating ADHD often includes a multifaceted approach to therapy and medication. Finding a neurodiverse-affirming therapist is especially beneficial throughout treatment, as they will have experience in treating ADHD. A mental health professional will work with you to determine a treatment plan that addresses both your ADHD symptoms and racing thoughts.²

Treatment options for racing thoughts and ADHD include:

• Medications: Stimulant and non-stimulant ADHD medications prescribed by a psychiatrist can help manage ADHD symptoms and reduce racing thoughts.
• Cognitive behavioral therapy (CBT): CBT for ADHD is beneficial as it focuses on changing negative thought patterns that can contribute to catastrophic thinking and racing thoughts. CBT allows a person to recognize their thought patterns and make efforts to change them.
• Mindfulness-based cognitive therapy (MBCT): MBCT combines cognitive therapy with mindfulness strategies to help individuals stay present and reduce the impact of racing thoughts.
• Dialectical behavior therapy (DBT): DBT incorporates mindfulness and emotional regulation techniques to manage intense emotions and reduce racing thoughts.
• Acceptance and commitment therapy (ACT): ACT encourages acceptance of racing thoughts without judgment and focuses on commitment to action aligned with personal values.