Managing Cognitive Overload & Burnout as a Mom with ADHD
The Juggle Is Real
I’m a mom of three, a business owner, and a human with ADHD. My brain never really rests—there’s always a running list of snacks for school, bills due, product ideas for the shop, the laundry I forgot in the washer.
For a long time I thought burnout was just part of the deal. What changed things was learning to lower the “cognitive load” on my brain—fewer open tabs in my head, more energy left for the things that matter.
Step 1: Catch the Overload Before the Crash
I’ve learned to watch for these red flags:
Snapping at my kids over small things
Forgetting obvious steps like turning on the dishwasher
Feeling wiped out after simple errands
Staring at my phone instead of starting tasks
When I see two or more of these in a day, I call it out: I’m overloaded, time to reset.
Step 2: Uncomplicate Every Routine
I run almost every routine through the question: “What’s the simplest version that still works?”
Morning: only 3 anchor steps (coffee, water, clothes) before I open my phone.
Meal prep: repeat the same 5 dinners each week.
Planner: one Daily Focus page taped to the fridge instead of three apps.
Chores: “good-enough clean” zones, not spotless.
Step 3: Protect My Energy Windows
I block my high-focus hours (9–11 a.m.) for creative work and leave afternoons for admin and errands.
If I skip the mid-day 20-minute recharge—water + snack + stretch—I pay for it at bedtime.
Step 4: Use the 3-Box Brain-Dump
At the top of each day I divide tasks into:
Top 3 must-do’s
Admin 15-min jobs
Park-for-later list
Everything else stays out of sight so my brain can breathe.
Step 5: Plan Recovery, Not Just Productivity
Sunday evening is my reset: I dump thoughts onto paper, refill water jugs for the week, and block one night off the calendar just for rest.
Sleep, water, and tiny movement breaks keep me from sliding into full burnout.
Tools That Help
Closing
If you’re another ADHD mom juggling work and family, you’re not broken. Your brain is just busy. Lighten the decisions, notice the signs early, and protect your recharge time—you’ll get more done without running yourself into the ground.
Watch this Hack for a 3-minute breakdown of these steps!
