Understanding ADHD Decision Paralysis & How To Stop It

Let’s talk about decision paralysis. If you have an ADHD brain like mine, I’m guessing you’re all too familiar with the experience. I often refer to it as the spin cycle—a frustrating loop of indecision where you weigh all the options, analyze every detail, and still can’t seem to make a final choice.

For those of us with ADHD, even “small” decisions can feel like an uphill battle.

• Picking a restaurant?
• Choosing flight times?
• Deciding on a toaster to replace the one that broke?

Get out of here! Who has time for such important, thoughtful deliberation?! 😂

(Yes, those are three real-life examples from just last week.)

Fortunately, I’ve developed a simple framework that helps me cut through the noise, make decisions, and move on without regrets.

And I’m sharing all the details in episode 267 of the I’m Busy Being Awesome podcast.

So if you’re ready for actionable steps to make confident decisions, tune in here today!

https://youtu.be/1VwzFhR-j14

You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

In Episode 267: You Will Discover

• How to identify when you’re stuck in decision paralysis. 
• A simple framework to cut through overwhelm and make confident choices quickly.
• Practical examples to help you easily apply the framework to your life.

Episode 267: Understanding ADHD Decision Paralysis & How To Stop It (Transcript)

Hey everybody, welcome back to the podcast! Today, I want to dive into a topic that’s incredibly common yet often overlooked for those of us with ADHD—decision-making.

Whether it’s choosing what to wear in the morning, deciding on the perfect toaster, or picking a restaurant for dinner, these seemingly simple decisions can quickly become overwhelming and exhausting.

What Is ADHD Decision Paralysis?

If you’re like most ADHDers, you might find yourself stuck in what I like to call the “decision spin cycle.”

It’s an experience of decision paralysis, which offers this frustrating loop where you:

• Weigh all the options
• Analyze every detail
• … Yet still struggle to choose

This can be especially draining for our ADHD brains, which are already working overtime to manage a flood of information and stimuli.

So why does this happen? Why do these simple everyday decisions feel so daunting?

Well, as ADHDers, our brains are wired to absorb everything—every detail, every possibility, every outcome.

And it’s no secret that this can make decision making an uphill battle. Our natural difficulty in filtering out irrelevant information means we often end up trying to process all the data at once, leading to overwhelm and indecision.

3 Signs You’re Stuck in Decision Paralysis

So how do you know if you’re stuck in this decision spin cycle?

Here are three signs to watch for…

Sign #1: Procrastination 

You keep putting off a decision, telling yourself you need more information or that you’ll decide later. 

Examples:

• You’ve been meaning to schedule a long weekend vacation, but every time you think about it, you start thinking about needing to ask for time off and worry about getting even more behind at work. Before you know it, weeks have passed, and you still don’t have plans for that break.
• You’ve been thinking about organizing your office, but front-end perfectionism gets in the way as you keep searching for the “perfect” filing and organization system. Each time you think about getting started, you feel overwhelmed by the choices and decide to tackle it another day.

Sign #2: Over-researching 

You dive deep into the details, spending hours reading reviews or comparing options without making any progress. 

Examples:

• Perhaps you’re trying to buy a new laptop. You start by checking a few reviews online, but soon you’re comparing specs, watching YouTube videos, and reading user comments. Three hours later, you’re overwhelmed with information and no closer to making a decision than when you started.
• You are researching something like an air fryer or a toaster—something simple for the house because your toaster broke. But then you find yourself deep in the research rabbit hole, reading all the reviews and trying to make “the best” or most “optional” decision between these handful of toasters. And before you know it, your brain feels like it’s going to melt.

Sign #3: Anxiety or Frustration 

The longer you stay in the spin, the more anxious or frustrated you become, making it even harder to choose.

Example:

• Imagine you’re trying to decide on a paint color for your living room. You’re torn between two shades, and the more you think about it, the more stressed you feel. Eventually, the decision feels so overwhelming that you’re tempted to just leave the walls as they are—because anything feels easier than making the choice.

–

How to get out of ADHD decision paralysis with Decision Filters

Now, if you have a brain like mine, I’m guessing you probably find yourself in these scenarios every once in a while.

• So what can we do?
• When we’re in situations like this, where there’s not a lot of emotional weight or significance, but we still find ourselves spinning for a really long time, what can we do to move forward without getting bogged down?

When I was talking with my client, we played around with the idea of identifying the top three clarifiers, or essentially, your decision filters. It’s almost as if you’re online shopping and you can click the filters of what matters to you so that your selection is narrowed down.

Example 1: Choosing a hair salon

What are the three things that matter most?

This is going to be different for everybody, which is why we can’t just have a one-size-fits-all solution. But what we can have is a framework—a prescriptive way to determine what the three things are that matter most to you when making this decision.

One person might prioritize finding a stylist with experience in a specific type of hair coloring, like bright pink hair. Expertise in that area is a top filter for them.

On the other hand, someone else might prioritize proximity or availability—how quickly can you get me in?

When you’re thinking about decisions you’re making, ask yourself: What are the three decision filters I want to use to help me make this choice? 

Take that hair salon example again. Maybe your top three filters are proximity, ease of booking, and availability.

If you’re debating between four or five salons, you can start by filtering out the ones that don’t meet those criteria. This might leave you with just two options, both within the same distance, with easy booking systems, and availability on a Saturday.

At that point, you can use additional filters like customer reviews or specialized services that match your style needs.

Example 2: Deciding where to go to dinner

Let’s say you often get overwhelmed by the sheer number of restaurant choices. This is where decision filters can help.

For instance, my husband and I both have food allergies—I can’t have dairy, and he has his own restrictions. These allergies become our built-in decision filters.

We ask:

• Does this place have dairy-free options?
• Does it cater to Ryan’s dietary needs?
• Do they take reservations?

By applying these filters, we narrow down our options, reducing the spin and helping us make a quicker decision.

Example 3: Applying Decision Filters to Travel Plans

I often have a hard time with travel arrangements, so this is where I often use my top decision filters. For example…

Choosing Flights:

When it comes to booking flights, I find the endless options super overwhelming for my brain. I’ll start by searching for flights, but then find myself buried under different airlines, layover times, ticket prices, and departure schedules.

Before I know it, I’m deep in decision paralysis, and I just want to close my laptop and tell myself I’ll do it later.

So, I’ve streamlined this process by getting really clear on my top three decision filters for choosing a flight.

Here are some common filters you might consider…

Convenience: My first two filters revolve around convenience. 

1. Nonstop:
   1. I prefer nonstop flights as often as possible. If tickets are super expensive, I’d even prefer to wait and save my money so I can fly nonstop rather than go immediately. That’s how important nonstop is—if it’s an option. 
2. Mid-morning flights:
   1. Similarly, I prefer mid-morning travel so I’m not stuck in waiting mode waiting to leave for the airport all day.
   2. Using convenience as a filter helps me narrow down my choices quickly.
3. Dates
   1. My third filter is the dates – unless, for some reason, there are very specific dates I need to travel. I would much rather be flexible in the dates if I can get nonstop morning flights.

For others, filters might be airline preference, loyalty programs, or price. The key is to figure out your filters before beginning the search.

By applying these filters, you immediately reduce the number of available flights, making it easier to compare just a few that meet your criteria.

You might end up with two or three options that fit the bill, allowing you to make a decision without getting bogged down in endless comparisons.

👉 Reminder: These filters can differ not just between people but even for the same person in different situations. If you have kids, the top decision filter during the school year might be dates to ensure they align with school vacation, while in the summer, it might be something else.

So, as you can see, by identifying and applying these decision filters—whether it’s for choosing your new toaster, booking flights, or picking a restaurant—you can significantly reduce overwhelm and make confident choices more quickly.

The key is to get clear on what matters most to you in each situation and then let those priorities guide your decisions.

How to Make Decisions With ADHD

Now, let’s put this into practice. 

First, Notice where you get stuck in indecision with smaller choices

• Start by identifying these moments you feel decision paralysis setting in

• Once you’ve recognized those moments, you can ask yourself: What are the three things that matter most to me in this decision? What are the non-negotiables? What do I want to use as my decision filters for this situation?

• Apply your filters (once you’ve identified them)

I’m telling you, it has such a powerful impact on reducing the level of demand on our brains and can significantly reduce our time spent in the spin cycle.

When we can remove all the extra, we’re left with just a handful of options that fit our criteria, making it so much easier to make a confident decision.

Next Steps & Final Thoughts

This week, identify one small thing. For example:

Deciding what to wear tomorrow:

Think about your filters. Maybe they are that the outfit needs to be comfortable, appropriate for the occasion, and suitable for the warm weather we’re expecting.

By applying those filters, you can quickly eliminate clothes that don’t meet those criteria, leaving you with just two or three options to choose from.

Deciding what to have for lunch:

Maybe your filters are that the meal should be less than 10  minutes to prepare, have at least 25 grams of protein, and also include the red peppers that have about 1 day left in the fridge.

By applying these filters, you can quickly eliminate options that don’t meet those criteria, leaving you with just a few choices to consider.

Planning what to do this weekend:

Your filters might be that the activity should be relaxing, not too far from home, and something outside. B

y applying these criteria, you can simplify your choices and make a quick decision on how to spend your time.

Final Thoughts

I invite you to try this out in your life this week. Notice where you’re in the spin cycle, then identify your decision filters—no more than three—and use them to help you narrow down your options so you can make a confident choice.

And of course, I’d love to hear how it goes. Connect with me over on Instagram; I’m @imbusybeingawesome. Let me know how it’s working for you!

Alright, my friends, that’s going to do it for this week—short and sweet.

If you know someone else who struggles with making these smaller decisions, would you be a rock star and share this episode with them?

You could send it to them in a text message or snap a screenshot and share it on your Instagram stories. Whatever you do, please know that I appreciate it so much because you’re helping me get these tools to even more brains who need them.

👉 Have you grabbed my free ADHD Routine Revamp training? It’s designed to help you lock in a routine and make it stick. If you haven’t taken this free training yet, access it HERE!

Until next time, keep being awesome. I’ll talk with you soon!

Links From The Podcast

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• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I’m Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here

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