Hi friends,

Tell me if this sounds familiar: You've planned out your daily tasks, are about to start, and something happens. A minor disruption is manageable for the most part, but changes are inevitable. Then, that disruption snowballs into a host of other things that need to be dealt with, all urgent and important, and you're left with next to nothing on your actual list being done.

Welcome to overwhelm! 😅 

This is where everything goes to sh*t, and we throw our hands up and long for snacks, alone time, and comfort items. Squishmallows and a dark room, anyone?

I don't think I'm alone in this. Many neurodivergent people deal with the constant state of overwhelm, ranging from disruptions in our days to overstimulation and more.

When everything has been derailed during your day, it can be difficult to process what could have been done and what is still left to do. It's just too much to take on mentally.

Changes in routines and schedules can be challenging for neurodivergents due to difficulties with executive function, cognitive flexibility, predictability, emotional regulation, and established habits.

Why?

Disrupts executive function: Changes in routines and schedules can disrupt an individual's ability to plan and organize their day, leading to feelings of overwhelm, anxiety, and frustration.

Requires cognitive flexibility: Changes in routines and schedules require cognitive flexibility, or the ability to adapt to new situations and contexts. This can be difficult for individuals with ADHD, who may struggle with impulsivity and inattention.

Reduces predictability: Routines and schedules provide a sense of predictability and structure, which can be comforting and reassuring for neurodivergents. Changes in routines and schedules can reduce this predictability, leading to feelings of uncertainty and stress.

Affects emotional regulation: Changes in routines and schedules can also affect emotional regulation, leading to mood swings, irritability, and impulsivity.

Disrupts established habits: Neurodivergent people often rely on established habits and routines to manage their symptoms. Changes in routines and schedules can disrupt these habits and make it more difficult to manage symptoms of ADHD.

Now, enough about the why behind overwhelm, let's dive into some actionable strategies to help when you need it most. I personally use these strategies and hope they help you when everything is falling apart during your day.

Recalibrate your expectations.

Perfectionism makes dealing with disruptions super hard. It’s often more helpful to have realistic expectations and to be willing to adjust them depending on the circumstances.

Reactions are everything.

Things like anger, frustration, overwhelm, despair, and irritability are just a few kinds of reactions to disruptions in your plans. Understanding your emotional triggers is the first step toward accepting and coping.

Practice flexibility.

Rather than impulsively reacting or assuming the absolute worst-case scenario, practice thinking through logically and methodically to see where you’re able to bend and shift things around.

Lean on your community.

I know I’ve been there; absolute chaos ensues, and nothing is getting done that particular day. Reach out to trusted friends and family members for additional support during this difficult time. It won’t last forever, thankfully.

Try again another time.

Sometimes it’s best to throw your hands up and try again another day to finish your chosen things. Many times it’s those days when things occur that are beyond our control that it is best to abandon our original plan and go with the flow.

Practice problem-solving skills.

Developing problem-solving skills can help you navigate unexpected changes and challenges. Problem-solving skills involve identifying the problem, brainstorming possible solutions, evaluating the pros and cons of each solution, and choosing the best course of action.

I hope some of my personal strategies will help you navigate through those inevitable days full of overwhelm!

Our FREE Zoomies, Doomies, and Gloomies procrastination webinar on May 6 at 4:00 pm CST is filling up quickly! Register now to reserve your spot, and receive the recording if you'll be unable to join us live.

The Accountable Otters Club is hosting our inaugural Accessible Book Club beginning next month! We will be reading a fantastic selection on good habits/burnout/rest, voted on by our current members.

Want to be a part of the club? You have ten days left to join at our April rate of $150/quarter! The price will go up on May 1 to $210/quarter! Join now and take advantage of this special offer.

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My current VIPs are navigating successfully through work projects, home management, career changes, college courses, and discovering their happy place between boredom and burnout! Join here if you'd like to reserve my final spot!

Did you know I have a digital store with downloadable templates available to help you? Take a peek and see which templates you could use to help manage your day-to-day using the AOC formula.

I'll leave you with some questions: What are you currently doing to reduce overwhelm? Is it working for you? How are you able to effectively manage your day to mitigate any disruptions? Reply to this email if you'd like to share.

Next week we will talk about ANXIETY, and the role it plays in setting and achieving goals.

See you around!

Izzie

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