Living with ADHD can feel like walking through a maze with no clear way out.
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One common experience for many with this form of neurodivergence is something called looping, where thoughts, behaviours, or feelings cycle repetitively, leaving you feeling stuck or drained. It’s more than just getting distracted; this is your brain latching onto something, whether it’s a worry, a task, or even a random idea, and refusing to let go. Here are a few ways this might show up in your life, how it can impact you, and what you can do about it. Thought loops can be intense, but they don’t have to control your life (and they really shouldn’t).
1. It leads to overthinking the same idea over and over.
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One of the most common forms of ADHD looping involves overthinking a single thought or situation. It might be replaying a conversation in your head, analysing every word you said, or obsessively worrying about an upcoming event. The thought takes up space in your mind, and no amount of distraction seems to shake it. Perhaps unsurprisingly, it can leave you feeling mentally exhausted and emotionally stuck. It’s not just frustrating, it’s time-consuming, stealing focus from other parts of your life. Learning to recognise when you’re spiralling and using grounding techniques like journaling or mindfulness can help break the cycle.
2. You get trapped in unfinished projects.
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ADHD often brings bursts of enthusiasm for new ideas, but following through is another story. You might start a dozen creative projects or work tasks, only to abandon them midway when a new idea catches your attention. The result? A pile of half-done things that weigh on your mind. This loop is more than just your brain’s way of procrastinating; it’s a manifestation of the ADHD need for novelty. Tackling it requires breaking tasks into smaller, more manageable chunks and focusing on completing one thing at a time. Celebrating small wins can also help keep you motivated to see a project through.
3. You hyper-focus to the point of burnout.
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Hyper-focus is often seen as a hidden ADHD superpower, but it can easily turn into a looping behaviour. You dive so deeply into a task or interest that hours slip by without realising it. While it can feel productive at first, it often comes at the cost of other responsibilities. These loops are tricky because they feel rewarding in the moment but can disrupt your overall balance. Setting timers, taking regular breaks, or asking someone to check in with you can help you step out of the loop before it becomes overwhelming.
4. You end up repeating unnecessary tasks or behaviours.
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Do you find yourself triple-checking that the oven’s off, rewriting the same email draft, or re-reading the same paragraph in a book? These small repetitive behaviours are another way ADHD looping can show up, often fuelled by anxiety or perfectionism. These habits might seem harmless, but they can add up to a lot of wasted time and mental energy. To break free, try trusting your initial effort or setting limits, like only rechecking something once, so you can move on without lingering doubts.
5. You often fall into “research mode”… and stay there.
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Looping often involves getting stuck in research. You might plan to quickly look something up, only to find yourself hours deep into articles, videos, or reviews about a topic you didn’t even know you cared about. The endless search for information feels important, but it rarely leads to action. Moving forward means setting clear boundaries, like giving yourself a set amount of time for research or stopping as soon as you find what you need. Reminding yourself that “good enough” is better than perfect can also help you move forward.
6. You constantly replay past mistakes in your mind.
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It doesn’t just happen with tasks — looping can happen with emotions too. If you’ve ever caught yourself replaying an embarrassing moment or dwelling on a mistake for days, you’re familiar with how these emotional loops can take over your thoughts. These patterns often stem from sensitivity to rejection or criticism, common in ADHD brains. Showing yourself a bit of compassion and reminding yourself that everyone makes mistakes can help you break the cycle and focus on what’s ahead instead of what’s behind.
7. You procrastinate on important stuff with “busy work.”
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Sometimes, looping involves procrastination disguised as productivity. You might tidy your desk, organise your emails, or rearrange your to-do list, all while avoiding the actual task that needs your attention. It feels productive, but it’s really just another loop. Tackling this behaviour means identifying the real priority and taking small, actionable steps toward it. Even five minutes of focused effort can break the procrastination loop and help you gain momentum.
8. You tend to rehash the same arguments or frustrations.
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In relationships, looping can show up as repetitive arguments or fights. You might find yourself revisiting the same issues with a partner, friend, or family member, unable to move past them even when the problem seems resolved. That pattern often comes from an inability to let go of ways people have wronged you or unresolved emotions you’ve been clinging to. Open communication and focusing on solutions rather than rehashing the past can help you break out of this loop and create healthier dynamics.
9. You overcommit and then end up feeling overwhelmed.
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Saying yes to everything might feel like a way to stay helpful and engaged, but it often leads to overcommitting. You take on too much, feel stressed, and then loop back into taking on even more to compensate for what you couldn’t finish. Learning to set boundaries and say no, even when it feels uncomfortable, can help put a stop to this. Being realistic about your capacity can help you focus on what truly matters without spreading yourself too thin. It also keeps you from becoming resentful, which is bound to happen when you do too much for other people and fail to look after yourself.
10. You get stuck in negative self-talk loops.
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Perhaps the hardest ADHD loop to break is the one involving negative self-talk. You might catch yourself thinking, “I’m lazy,” or “Why can’t I get anything right?” These thoughts spiral, making it harder to find motivation or confidence. Reframing these thoughts and practising self-compassion can help. Remind yourself that your challenges are part of how your brain works, not a reflection of your worth. Small victories and positive reinforcement can help you break free from this unproductive mindset. If any of these are a real problem and you’re struggling to make much progress, don’t hesitate to get in touch with a therapist or counsellor with experience in neurodivergence. They can give you tools and skills to help get you back on an even keel.