Sorry, I Missed This: The Everything Guide to ADHD and Relationships with Cate Osborn Stuck in your head? ADHD, overthinking, and getting “unstuck”
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Jan 27, 2026 
Dr. Monica Johnson, clinical psychologist and ADHD specialist, offers clinical insight into rumination and mood spirals. She explains why ADHD fuels overthinking and how to tell productive thinking from stuck loops. Short, practical strategies are discussed, including values-driven action, brain dumps, timers, and physical disruptions to interrupt thought cycles.
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Rumination Versus Productive Thought
- Rumination is repetitive, passive dwelling on problems without moving toward solutions.
- Productive thinking is active, goal-directed, and generates progress or new insights.
ADHD Makes Rumination Harder To Exit
- ADHD makes rumination stickier because hyperfocus latches onto loud worries.
- Difficulty switching tasks compounds getting trapped in thought loops.
Treat Emotions As Signals Not Enemies
- Remove judgment from emotions and see them as signals, not enemies.
- Accept fear while committing to action so feelings don't block decisions.