ADHD & Decision Fatigue - How to Make Choices Easier!

Too Many Choices, Too Little Energy? Let’s Fix That.

Overthinking is what we do best.

Have you ever spent 20 minutes deciding what to eat, only to give up and order takeout? Or spent an entire afternoon procrastinating because you couldn’t decide which task to start first? If so, you’re not alone.

For those of us with ADHD, decision fatigue is an all-too-familiar experience. It’s not just about making decisions it’s about the mental exhaustion that comes from trying to sort through too many options, too quickly, while managing the pressure to get it “right.”

The good news? There are simple ways to cut through the noise and make decision-making easier. Enough chit chat, Let’s dive in.

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What Is Decision Fatigue?

Decision fatigue happens when the sheer number of choices you need to make wears you down. For those with ADHD, this can be even more overwhelming because:

• Our brains struggle to filter out unnecessary options.

• Executive dysfunction makes prioritizing tasks feel like solving a Rubik’s Cube.

• And let’s be honest, sometimes we just overthink everything. I MEAN EVERYTHING!

The result? We delay, we stress, or we avoid decisions altogether.

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The Ripple Effect of Decision Fatigue

When decision fatigue takes over, it doesn’t just slow us down it drains our mental energy for everything else.

• Procrastination: “I’ll just figure this out later.”

• Frustration: “Why is this so hard for me?”

• Avoidance: “Never mind, I’ll skip it entirely.”

But here’s the thing: Not every decision needs to be hard.

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How to Combat Decision Fatigue

1. Simplify Your Routine Choices

Make fewer decisions by creating defaults:

• Pre-plan meals: Try a weekly menu (Steak Nights, Chicken Curry nights)

• Wear a uniform: Stick to a few go-to outfits you feel great in. (Key Tip Open Wardrobe)

• Automate tasks: Use recurring grocery lists or delivery subscriptions. (Your Phone)

When you remove small decisions, you save energy for the big ones. As you know this is fundamental for our adhd brain’s as we can run ourselves down rather quickly.

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2. Prioritize Decisions

Tackle high-priority choices when your brain is fresh:

• Morning magic: Make big decisions early in the day. (EAT THE FROG) (unless stuck in paralysis then tackle a smaller task to build momentum.)

• Eisenhower’s Matrix: Divide tasks into urgent vs. important to know where to focus.

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3. Build Systems for Decisions

Make it easier for yourself and future you by having easy ADHD systems around to make the decision making process frictionless.

• Use visual aids: Flowcharts or checklists can streamline decision-making. Sticky notes

• Set a timer: Give yourself 10 minutes to decide, then commit.

• Ask for input/Body Double: When in doubt, share your options with a trusted friend.

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4. Let Go of Perfectionism

Not every decision is life-changing. It’s okay to aim for “good enough.” Trust yourself to adjust later if needed.

You wont be right WITH EVERY SINGLE DECISION and I know that wont please you and may upset you. but please understand that sometimes progress and growth requires you to let go and just take action in any direction.

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Take the Challenge

This week I tried to keep it rather short and sweet as I have been struggling with posting! but anyways this week, month, year or whatever day you decide, I want you to pick one area of your life where decision fatigue hits hardest meals, tasks, or even what to wear and try one of these strategies.

Let me know how it goes I’d love to hear from you!

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Stay awesome and fly,
Luke
ADHD Insights

P.S. Overthinking this newsletter? Save it and revisit when you’re ready. 😉