You sit down to get something done — answer an email, fold the laundry, finish a task you’ve already started three times — and suddenly your brain is off chasing something else.
Or maybe you’re frozen, staring at your to-do list, feeling like you’ll cry if one more thing gets added to it.
You’re not lazy. You’re not broken. But something’s not working.
“If you’ve ever wondered, ‘Do I have ADHD? Or is this just anxiety?’ — you’re not alone.”
These two often overlap, but they’re not the same. And figuring out which one is driving your struggle can be the first step to finally getting some relief.
What ADHD Feels Like (Especially in Adults)
- Your brain jumps between thoughts like tabs on a browser — open, open, open, never closed
- You mean to do something, and then forget it even existed
- Time is slippery: five minutes can feel like two hours, or two hours vanish without a trace
- You feel chronically disorganized, scattered, or late — no matter how hard you try
- Even relaxing feels hard — your body’s still, but your mind is buzzing
What Anxiety Feels Like (In Real-Life Terms)
- Your mind runs worst-case scenarios on a loop
- You feel a low-level sense of dread, like you’re always about to forget something important
- You second-guess decisions constantly — even the small ones
- Your chest feels tight, your heart races, or your stomach churns
- You can’t relax because you’re anticipating disaster
When ADHD and Anxiety Overlap
Here’s the tricky part: they often show up together.
ADHD can cause anxiety.
Anxiety can look like ADHD.
Both can make it hard to focus, remember things, or feel calm in your own mind.
Sometimes the person who seems “anxious” is actually overwhelmed by constant mental clutter. Other times, the person who seems “scattered” is stuck in a loop of overthinking and fear of messing up.
The key is getting curious — not judgmental.
What Helps: Small Things That Can Make a Big Difference
If It’s More ADHD:
- Try body-doubling — doing tasks while someone else is also working (even virtually)
- Use timers and visual cues — your brain might need outside supports
- Keep one simple to-do list — not five different apps
- Celebrate done, not perfect
If It’s More Anxiety:
- Use the 3-3-3 rule — name 3 things you see, 3 things you hear, and 3 things you can touch
- Breathe out longer than you breathe in — this tells your nervous system it’s safe
- Shift from “what if?” to “what’s most likely?”
- Check your basics — water, sleep, food. Yes, it really matters
You’re Allowed to Ask for Help
Understanding your brain doesn’t mean labeling yourself — it means getting language for what you’ve been quietly dealing with for years.
There are ways to feel better. Different ones, depending on what’s going on underneath.
You’re allowed to not have it all figured out yet.
And you’re definitely not alone in this.
Whether it’s anxiety, ADHD, or both — understanding what’s happening inside your mind is a powerful first step. There’s no one-size-fits-all answer, but you don’t have to navigate it alone. The more you learn, the more empowered you are to take care of yourself in a way that feels right for you.