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How to Fight ADHD Overthinking in 4 Easy Steps

Aug 15, 2023

Are you looking for ways to combat ADHD overthinking? Do you feel stuck in a loop of too many thoughts and worries, making it hard to concentrate on what's happening right now? Overthinking is something many people with ADHD struggle with, and it can make everyday life difficult.

But don't worry, there are ways to overcome this problem and take charge of your thoughts. Let's explore how overthinking affects people with ADHD, learn about its connection to anxiety, and discover four simple steps you can take to fight ADHD overthinking.

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Table of Contents

Can ADHD Cause Overthinking?

Yes, ADHD can cause overthinking. People with ADHD often have a hard time with ADHD intrusive thoughts and paying attention, which can make it difficult for them to filter out unnecessary thoughts. This can lead to overthinking, where their minds get stuck on analyzing things too much, worrying a lot, and thinking about the same things over and over again. 

Overthinking because of ADHD can make it hard to focus on daily tasks and can cause more stress and anxiety. It's important to recognize and deal with this symptom so that people with ADHD can manage it better.

Is Your Overthinking Anxiety or ADHD?

Overthinking can be a symptom of both ADHD and anxiety, making it challenging to determine the exact cause. When someone has ADHD, their overthinking comes from not being able to control their attention and focus. 

On the other hand, when someone is anxious, their overthinking comes from worrying too much and feeling scared all the time. Sometimes, people with ADHD also have anxiety, and that can make their overthinking even worse. It's important to understand that dealing with both ADHD and anxiety is really important if you want to manage overthinking well.

How Can ADHD Overthinking Negatively Impact Your Life?

ADHD-related overthinking can have various negative effects on your daily life. Let's explore some important ways it can affect you:

  • Increased Stress and Anxiety: Overthinking often leads to heightened stress and anxiety levels. The constant stream of thoughts can create a sense of overwhelm and make it challenging to relax or focus on tasks.
  • Impaired Decision-Making: Overthinking can make decision-making difficult. The tendency to analyze every possible outcome can result in indecisiveness and a fear of making the wrong choice.
  • Reduced Concentration and Productivity: Excessive worry can significantly impact concentration and productivity. Overthinkers may find it challenging to stay focused on tasks, leading to reduced efficiency and performance.
  • Mental Exhaustion: The continuous mental chatter associated with overthinking can be mentally exhausting. Individuals may feel drained and fatigued, even without engaging in physically demanding activities.
  • Negative Self-Talk and Self-Doubt: Overthinking often involves negative self-talk and self-doubt. Individuals may constantly question their abilities, replay past mistakes, or create hypothetical scenarios that reinforce negative beliefs about themselves.
  • Strained Relationships: Overthinking can affect relationships as well. Constantly analyzing interactions or replaying conversations in one's mind can lead to overinterpretation, misunderstandings, and unnecessary conflicts.
  • Sleep Disturbances: Overthinking can interfere with sleep patterns, leading to difficulties falling asleep or staying asleep. Racing thoughts and worries can keep individuals awake at night, further exacerbating fatigue and impacting overall well-being.

Now, let's shift our focus to the steps to fight ADHD overthinking and learn effective ways to overcome its negative impact.

4 Steps to Fight ADHD Overthinking

By recognizing the detrimental effects of overthinking ADHD and implementing effective strategies, you can regain control over your thoughts and lead a more balanced life. 

So let's delve into these empowering techniques to overcome the challenges of ADHD-related overthinking and cultivate a more focused and tranquil mind.

Step #1: Identify Your Triggers 

The first crucial step in combating ADHD-related overthinking is to identify your triggers. Take a conscious effort to observe and analyze situations or thought patterns that tend to lead to excessive rumination. 

To identify your triggers, you need to make a conscious effort to observe and analyze your thoughts and reactions. Pay close attention to situations where you find yourself overthinking the most. It could be when you're faced with a challenging task, when you're under pressure, or when you feel overwhelmed by too many things happening at once.

Step #2: Practice Mindfulness and Reflect on Triggers 

Engaging in mindfulness exercises is an effective tool to cultivate present-moment awareness and detach yourself from the stream of relentless thoughts. When triggered, pause and observe your thoughts without judgment or the need to act on them. Allow the thoughts to pass without becoming entangled in their narrative. 

Screenshot of the ADHD App: Focus Bear's video guide demonstrating mindful meditation, promoting relaxation and mental clarity

By practicing nonattachment, you can let go of unproductive thoughts and focus on the present, freeing yourself from the grip of overthinking. Reflecting on your triggers with mindfulness allows you to gain insights into the underlying patterns that fuel your overthinking, empowering you to address them with a more balanced perspective, and ultimately, having a better relationship with ADHD.

Step #3: Process Your Concerns and Start Moving 

To combat ADHD-related overthinking and intrusive thoughts, ADHD patients need to actively process their concerns and incorporate physical activity into their routine. This combination allows you to manage overthinking tendencies effectively and foster a healthier mindset. Here are key points to remember:

  • Engage in physical activities: Participate in exercises like walking or yoga to redirect focus and release pent-up energy, breaking the cycle of overthinking and promoting well-being.
  • Actively address concerns: Express your thoughts through journaling, talking to trusted individuals, or seeking professional support, preventing worries from escalating into overthinking episodes.
  • Establish a routine: Create structure by incorporating regular physical activity and dedicated time for processing concerns into your daily life, providing stability and managing overthinking effectively.
Screenshot of the ADHD App: Focus Bear's morning routine reminder, prompting the user to kickstart their day with a productive routine

Step #4: Utilize Apps or Tools to Aid in Overthinking 

The digital age has brought forth a variety of helpful apps and tools that can assist those with ADHD in managing overthinking. Exploring these resources can be beneficial in your journey towards a more focused and balanced mind. 

Focus Bear provides helpful tools to calm your mind, keep you focused on your goals, and create a routine that can help reduce overwhelming thoughts.

Screenshot of the ADHD App: Focus Bear's video guide demonstrating the 'Deep Breathing' activity during breaks for relaxation and stress relief

By incorporating apps into your routine, you create a structured and supportive environment to regain focus and combat the tendencies of overthinking.


By implementing these steps, you can overcome ADHD overthinking and regain focus and balance in your life. Take control of your thoughts and experience a more fulfilling journey. 

Try Focus Bear, the app designed to support individuals with ADHD in managing overthinking and improving focus. Embrace these strategies and thrive!

Aug 15, 2023

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