The Goldilocks Approach to ADHD Productivity
The secret to reducing overwhelm is the number three.
Imagine this: there's a mountain of laundry consuming your entire couch. You haven't seen the bottom of your sink in months because you just can't get through all those dishes. And your desk is a series of piles that you keep shoving and stacking higher and higher. It's gotten to the point that you can't find anything, and you don't want to be anywhere near your desk, your couch, or your sink.
You're at the point of overwhelm.
Overwhelm happens when you're overstimulated. You've got too many things you're trying to focus on, and your brain is just like, "Nope!" That's when you find yourself curled up in bed, shamefully ignoring every notification on your phone, and feeling every self-deprecating thought.
The best way to reduce overwhelm is to limit your choices.
I find big box grocery stores exhaust me to the point that my brain struggles to put away the groceries when I get home. It feels like my brain just can't think through anything. That's why I prefer stores like Trader Joe's—there are literally fewer choices because nearly everything is their brand. Instead of having to choose between 10 different variations of Cheerios, there are just two. That's easier for your ADHD brain.
Fewer choices take less energy for your brain, so you can think more clearly and get more stuff done.
Want to know the magic number of choices?
Three.
Just like in the Three Little Bears, you want to find the one that's "just right." That means one option will be too soft, one too firm, and the other just right.
Three choices is the magic number for our easily overwhelmed brains.
Let's use your new knowledge to tackle the tasks taking up uninvited space in your head:
Start with that mountain of laundry on your couch. Pick up the 3 things on top, fold them, and put them away. Check laundry off your list for today. I'm serious. Limit yourself to 3 things. If you then feel motivated to do more, awesome—follow that energy! And if you don't, literally give yourself a pat on the back and tell yourself you're done with laundry for the day. Watch how much brain space you free up with that tiny activity.
Now let's apply it to your sink. Go wash 3 dishes—the first ones you see or are easiest to pick up. Wash them, get them sparkly clean, put them in the drying rack, and call that task done! You can always come back later in the day and wash 3 more if you want. That's up to you.
Now for your desk—this one can feel more triggering because there's a good chance that something in those shoved-aside piles has to do with money. And we've got all kinds of stories, guilts, and shames wrapped up in money. So depending on what's on top of the pile, you may be able to put those top 3 things away, but it's more likely that they require action to be fully taken care of.
So what do you do with that looming unpaid bill at the top of the pile, the one that feels like it stares into your empty pockets every time you walk by?
You make a 3-step plan to work through it:
Pick up the bill and figure out where you need to go to pay it. Online? A physical shop? Directly through your bank? Over Venmo?
Then go to that site or place. If it's a physical store that you can't go to at that hour, put it in your calendar and hold yourself accountable to go there. If it's an online website or portal, figure out your login and log in.
Pay the bill. This might mean transferring money from another account. Do the thing you need to do so you can click "pay" and check that bill off as done.
Now do a little happy dance, shout "yes!" or give yourself a high five for getting that bill paid!
The things that send you into overwhelm are not inherently bad—they just feel like there are too many steps or too many choices. Your brain feels confused, and a confused mind always says no.
Reduce confusion and give yourself just 3 things to focus on, and feel how much easier your day becomes.
What have you been avoiding that you can tackle with the power of 3? Put it in the comments and let me know one thing you're going to apply this to this week.
P.S. I'm working on a daily planner that uses the power of 3 things to help you get things done and feel good along the way. I'm looking for 3 beta testers to try this method and give me feedback on how it's working (and how it's not). If that intrigues you, send me (Kerstin) an email and tell me, "I want to harness the power of 3!"
P.P.S. Writing things down is one of the best tricks to reduce overwhelm, which is why I'm teaching my Ditch Your Doubts journaling method on Thursday, April 10th at 6:30pm. Tickets are still available—grab yours before they're gone!
Ever feel like you're hiding your true self? You're not alone—and there's nothing wrong with you. A scarcity mindset is normal. Especially when you've spent your life wondering "what's wrong with me?" or being told you're somehow broken.