Sticky Brain: Why ADHD Brains Fixate and How to Break Free
Ever felt like your brain was a hamster on a wheel, running in endless circles, obsessing over tasks, conversations, or ideas? Welcome to “sticky brain.” It’s that overactive mental loop where ADHD’ers get stuck, often replaying the same thought or struggling to move on to the next. While our sticky brains can sometimes help us hyperfocus and achieve greatness, more often than not, they leave us overwhelmed, disorganized, and unable to fully relax.
Why Does This Happen?
The ADHD brain thrives on stimulation and novelty, constantly seeking something engaging to hold its attention. But when the brain latches onto a thought or task—especially one tied to stress, unfinished business, or strong emotions—it can fixate. This happens because ADHD brains struggle with switching gears. Executive functioning, which helps regulate attention, planning, and organization, isn’t working efficiently. Instead, thoughts spiral, making it hard to let go of worries, decisions, or that task you’ve been procrastinating on for days.
This fixation often stems from a lack of structure. Without clear priorities or a plan, our brains get “stuck” trying to solve everything all at once. And let’s not forget the constant replay of conversations: “Did I say the wrong thing? Could I have handled that better?”—sound familiar? It’s exhausting, and yet, it feels impossible to break free.
How to Help a Sticky Brain
1. Brain Dump It Out
A sticky brain thrives in chaos, so give it some structure. Grab a notebook or use a voice memo app to empty out all those swirling thoughts. Write down everything: tasks, conversations, worries, and even random ideas. Seeing it on paper (or hearing it aloud) helps clear mental clutter and reminds your brain it doesn’t have to hold onto everything. Bonus: Once it’s out of your head, you can focus on what’s actually important.
2. Switch to “Do” Mode
ADHD brains love to do. When we’re stuck in overthinking mode, action is the best antidote. Pick one small, actionable step—like tidying one corner of a desk or drafting the first sentence of an email—and just start. Momentum can quiet the sticky thoughts and shift your brain into productive mode.
3. Set Boundaries with Your Brain
Just like setting limits with a chatty friend, you can train your brain to pause its constant chatter. When replaying a conversation or worrying about a task, remind yourself: “This isn’t helping me right now.” Then, redirect your focus with mindfulness techniques like deep breathing, or by engaging your senses with a walk, music, or a warm drink. These small resets can help unstick your brain.
4. Create External Structure
Since the ADHD brain struggles with organization internally, creating external structure can make all the difference. Use timers, alarms, and checklists to guide your day and free your brain from having to figure it all out. Knowing “I’ll work on this task for 15 minutes” can release you from the mental ping-pong of deciding where to start.
The Joy of Letting Go
When your sticky brain finally quiets, you enter the magical “do” mode. No overthinking, no mental chaos—just focus and flow. It feels amazing because your brain is finally at peace, channeling all its energy into the moment. And with a little practice, you can train your sticky brain to get there more often.
So the next time your thoughts are spinning, try one of these strategies. Whether it’s a brain dump, mindful action, or simply taking a breath, you’re giving your brain the structure and support it craves. Remember: even the stickiest brains can learn to let go.
