22 | ADHD and Overstimulation: How To Tone It all Down
For moms with ADHD, overstimulation isn’t just an occasional challenge—it’s a daily struggle that can leave us feeling mentally drained, irritable, and overwhelmed. From the constant noise of kids talking over each other to the never-ending visual clutter in our homes, our brains often feel like they’re working overtime just to process it all.
If you’ve ever felt like your home is a source of stress instead of a place of peace, this post is for you.
We’re going to talk about why ADHD moms experience overstimulation so intensely and, more importantly, what you can do to create a calmer home that works for you.
What is Overstimulation?
Overstimulation happens when your brain is bombarded with too much sensory input at once—whether it’s noise, visual clutter, strong smells, or even too much physical touch.
For moms, this can look like:
Kids talking over each other while the TV is blaring.
Piles of laundry and dishes in every corner.
A mental to-do list running nonstop in the background.
The constant buzz of notifications from emails, texts, and social media.
For those of us with ADHD, overstimulation is even more intense because our brains struggle to filter out distractions. Instead of automatically tuning out background noise or visual clutter, it all fights for our attention—making even the simplest tasks feel impossible.
How ADHD Makes Overstimulation Worse
As an ADHD mom, I’ve learned that overstimulation isn’t just about chaos—it’s about how our brains process the world around us.
1. Sensory Sensitivity is Real
For me, it’s not just the loud moments that overwhelm me—it’s also smaller, constant noises that seem to drill into my brain.
The seatbelt alarm dinging when my kids take too long to buckle.
The sound of chewing or tapping at the dinner table.
The faint buzz of the TV in the background.
At school, I even tell my students: “We don’t do mouth noises in here.” They know exactly what I mean!
2. Multitasking Feels Impossible
Moms are expected to juggle a million things at once, but ADHD makes that especially hard. Trying to cook dinner, answer texts, and help with homework all at the same time makes my brain feel like it’s about to shut down. Instead of being productive, I just end up feeling scattered and more overstimulated.
3. Digital Overload Makes It Worse
Scrolling on our phones might feel like a break, but all those notifications, emails, and social media feeds add to the mental clutter. ADHD makes it easy to fall into the trap of mindless scrolling, which only leaves us feeling more drained.
4. The Overstimulation Cycle Leads to Burnout
When our brains can’t filter out distractions, we reach mental exhaustion faster—which means we have less patience, shorter tempers, and end up snapping at our families. I know I’ve had days where I wasn’t actually physically tired—I was just mentally wiped out from too much input all day long.
The good news? Once you identify your triggers, you can start making small, intentional changes to tone down the chaos and create more calm in your home.
How to Reduce Overstimulation at Home
Here are some simple, ADHD-friendly strategies that have helped me (and might help you too!).
1. Identify Your Triggers
Start noticing when you feel overwhelmed. Is it when your kitchen is cluttered? When your kids are extra loud? When you’ve been scrolling for too long?
Once you identify the biggest sources of overstimulation, you can start tackling them one by one.
2. Use Simple Sensory Adjustments
Turn the lights down – Lowering the lights in my classroom helps me manage noise overload when my students are extra loud. It won’t make kids quieter, but it reduces my sensory input just enough to make things more manageable.
Take breaks – Stepping away to a quiet room for a few minutes can reset your brain when overstimulation is hitting hard.
Use noise-canceling headphones – I wear one almost daily at home—it blocks out just enough background noise so I can focus, while still being aware of what my kids are doing.
Try Loop Earplugs – These reduce background noise without completely blocking sound, making them great for busy homes and classrooms.
Wear comfortable clothes – If I find myself constantly adjusting an outfit, I take it as a sign to donate or resell it. Life’s too short to wear uncomfortable clothes!
Prioritize sleep – ADHD and sleep don’t always go hand in hand (hello, night owl brain!), but getting enough rest is one of the best ways to build resilience against overstimulation.
3. Declutter High-Traffic Spaces
Clearing physical clutter reduces mental clutter. Start with the spaces that get used the most:
The kitchen – Keep counters clear and designate a spot for everything.
The living room – Create easy-to-maintain toy storage.
The entryway – Reduce visual clutter by limiting what gets dropped there.
When these everyday spaces feel calmer, it’s easier to manage everything else.
4. Set Up Simple Systems to Reduce Chaos
Give everything a designated place – If it doesn’t have a home, it turns into clutter.
Use labels – Labels help everyone in the house know where things go (not just you!).
Keep surfaces clear – The less visual clutter, the less mental clutter.
These small changes can make your home feel less chaotic and more functional.
You Don’t Have to Do This Alone
Overstimulation can make motherhood feel overwhelming, but finding calm is possible—even with ADHD.
Small, intentional changes add up. Whether it’s adjusting your sensory environment, decluttering high-traffic areas, or setting up simple systems, every little step you take helps.
Need Help? Let’s Start With One Space!
If you’re feeling stuck and need quick, personalized advice, I’d love to help through a free 60-Second Session.
Here’s how it works:
Send me a picture of a space that’s stressing you out.
I’ll send you back a quick, 60-second video with actionable tips.
You don’t have to tackle your entire home at once—let’s start with one space, together.
Submit this form to get access to your 60 Second Session.
Let’s make your home a place that works for you, not against you.
