Your brain is screaming.
Everything is urgent. Everything is important. Everything needs to happen right now, simultaneously, immediately.
The email. The deadline. The thing you forgot. The thing you just remembered. The message you haven't replied to. The appointment you might have missed. The task you should have done yesterday.
It all feels equally pressing. Equally critical. Equally on fire.
This is urgency overload. And it's one of the cruelest tricks an ADHD brain can play.
Here's the truth: not everything is actually urgent. Your brain is lying to you.
ADHD brains struggle to prioritize. Without a clear external signal — a deadline, a consequence, someone waiting — every task feels the same level of important. Which means nothing stands out. Which means you freeze.
And while you're frozen, the anxiety builds. The list grows. The urgency intensifies. It becomes a spiral.
So let's break it.
First: stop. Literally stop. Close your eyes. Take three breaths. Your nervous system is in fight-or-flight mode. You need to calm it down before you can think clearly.
Second: brain dump. Write down everything that's screaming at you. Don't organize it. Don't prioritize it. Just get it out of your head and onto paper. The act of externalizing reduces the noise.
Third: ask one question. "What will actually have consequences if I don't do it today?" Not what feels urgent. What actually is.
Usually, it's one or two things. Sometimes it's nothing. The urgency was manufactured by your brain, not by reality.
Fourth: do one of those things. Just one. Ignore everything else for now.
You can't do everything at once. You were never supposed to. The goal isn't to clear the chaos — it's to pick one thing from the chaos and focus on that.
Everything else can wait. It feels like it can't, but it can.
Your brain is loud right now. That's okay. You don't have to believe everything it's telling you.
This is ADHD FM. Not everything is urgent. Your brain just thinks it is.