Ever feel completely drained by the time you get to simple choices like what to eat for dinner or what to watch on TV? That’s decision fatigue—when your brain feels worn out from all the choices it’s made throughout the day. And if you have ADHD, like me, it’s not just an occasional annoyance; it’s a constant struggle.
Before my ADHD diagnosis, I had no idea why small decisions felt like climbing a mountain. It wasn’t until I learned about ADHD decision fatigue that things finally clicked. I realized that my brain was working overtime to make choices that should have been simple. After that, I started finding ways to manage it. If you’re nodding along, this post is for you.
Let’s talk about what ADHD decision fatigue is and how you can manage it in a healthy way.
What Is ADHD Decision Fatigue?
Decision fatigue happens when your brain becomes tired from the endless series of decisions you make throughout the day. According to research, the average person makes around 35,000 decisions daily (source: Cornell University), but when you have ADHD, even small choices can feel like massive obstacles. Our brains don’t filter out distractions well, so every decision takes extra mental energy.
People with ADHD often experience:
- Overthinking: Going back and forth on decisions, sometimes even the smallest ones.
- Impulsivity: Making quick choices without fully considering the consequences.
- Avoidance: Putting off decisions because they feel too overwhelming.
This can lead to burnout, anxiety, and, yes, even more indecision.
How I Discovered My Decision Fatigue
For years, I didn’t realize how much ADHD was playing a role in my constant decision fatigue. I’d get stuck trying to decide what to eat, overwhelmed by too many choices. Even shopping was a struggle—I’d overthink every little thing and end up mentally exhausted. I thought I was just bad at making decisions, but after my ADHD diagnosis, I started seeing the connection.
Now, I manage it with routines, setting limits, and making decisions easier on myself. Here’s how you can do the same.
Tips to Manage ADHD Decision Fatigue
- Simplify Your Choices
Reduce the number of decisions you make by creating routines. For example:- Meal prep for the week to avoid daily food decisions.
- Stick to a capsule wardrobe to simplify outfit choices.
- Use templates for everyday tasks to cut down on decision time.
- Create Routines
Establish routines for parts of your day that are typically draining, like mornings or bedtime. Do the same tasks in the same order to limit choices and start your day on a calmer note. - Prioritize Rest and Breaks
Decision-making is exhausting. Schedule regular breaks to reset your brain. A 10-minute walk or listening to calming music can make a huge difference. - Set Time Limits for Decisions
Give yourself a time limit for each decision. For instance, set a five-minute timer to decide what to eat. This can help avoid overthinking and make decisions feel less daunting. - Delegate When You Can
Share the decision-making load. Ask your partner or a friend to help you decide or swap decision-making responsibilities for certain tasks.
Action Step: Try This Today
Pick one daily task that feels overwhelming and set up a routine for it. For example, if mornings are tough, set out your clothes and pack your lunch the night before. Doing this can help you start the day with one less decision to make.
FAQ About ADHD Decision Fatigue
Q: Is decision fatigue common for everyone with ADHD?
A: Not everyone with ADHD experiences decision fatigue the same way, but it’s common due to difficulties with executive function and focus.
Q: How can I tell if I have decision fatigue?
A: Look for signs like procrastinating on choices, feeling mentally exhausted, or overanalyzing simple decisions. If this sounds like you, it’s likely decision fatigue.
Q: Can therapy help with decision fatigue?
A: Absolutely! Therapists can help you develop strategies to reduce decision fatigue. If you’re feeling overwhelmed, consider talking to a mental health professional.
Remember, I’m not a mental health professional, but I’ve been there, and I know how exhausting decision fatigue can be. Always seek guidance from a professional who can help you navigate these challenges.
For more resources on ADHD and managing decision fatigue, visit my website The Vibe With Ky where you’ll find my Mental Health Awareness Hub, mental health downloads, podcast, and more.
Much love. Good vibes. – Ky
