Rumination is the repetitive and persistent focus on negative thoughts, past mistakes, or worries about the future. For women with ADHD, rumination can be especially challenging due to the tendency to get caught in a loop of overthinking, often exacerbated by the unique neurological patterns associated with ADHD. This cycle can lead to increased anxiety, depression, and difficulties in focusing on daily tasks. Fortunately, there are practical, research-supported strategies to help stop ADHD rumination and develop a healthier mindset. Let’s explore 17 specific ways you can take control.

strategies to stop adhd rumination

1. Exercise Regularly

Why It Works: Physical activity boosts mood by releasing endorphins, dopamine, and serotonin, which help reduce anxiety and improve overall emotional well-being. It also provides a necessary break from negative thought patterns.

Specific Instructions:

Start Small: Begin with just 5-10 minutes of walking, dancing, or stretching. Gradually increase the duration as you build your stamina.
Choose Enjoyable Activities: Find a form of exercise you love, like dancing to your favorite music, hiking in nature, or taking a brisk walk with a friend.
Incorporate Movement into Daily Routine: Use stairs instead of elevators, walk during phone calls, or do light stretches while watching TV.

2. Prioritize Quality Sleep

Why It Works: Adequate sleep helps regulate mood and cognitive function, reducing the intensity of negative thoughts and improving focus.

Specific Instructions:

Create a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body clock.
Establish a Calming Bedtime Routine: Read a book, take a warm bath, or practice deep breathing exercises 30 minutes before bed to signal your brain it's time to wind down.
Minimize Sleep Disruptors: Limit caffeine and screen time in the evening, and create a dark, quiet, and cool sleeping environment.

3. Practice Stress Management Techniques

Why It Works: Techniques like mindfulness meditation, neurodivergent affirming Cognitive Behavioral Therapy (CBT), and relaxation exercises can help break the cycle of rumination by promoting calm and improving emotional regulation.

Specific Instructions:

Mindfulness Meditation: Set aside 5-10 minutes daily to focus on your breathing. Notice when your mind wanders to negative thoughts and gently guide it back to the present.
Deep Breathing Exercises: Practice breathing deeply and slowly from your diaphragm. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.
Use CBT Techniques: Identify negative thoughts and challenge their validity. Ask yourself, "Is this thought helpful?" or "What evidence do I have that this thought is true?"

4. Assess and Act

Why It Works: Taking action on thoughts that are within your control, or consciously letting go of those that are not, can prevent you from getting stuck in unproductive thinking.

Specific Instructions:

Assess the Thought: When you catch yourself ruminating, ask, "Is there anything I can do about this right now?"
If Actionable: Take immediate, small steps toward resolving the issue. For example, if you're worried about forgetting something, write it down or set a reminder.
If Not Actionable: Practice letting go by visualizing the thought as a leaf floating away on a stream or cloud drifting in the sky.

5. Try the "Noting" Technique

Why It Works: Noting helps increase self-awareness and reduces automatic ruminative patterns by recognizing thoughts without judgment.

Specific Instructions:

Practice Noting Daily: Spend 5 minutes a day sitting quietly. When a thought or feeling arises, label it (e.g., “thinking,” “worrying,” “feeling sad”), then gently return your focus to your breath.
Use Noting in Real-Time: When you notice rumination, silently note it ("I am ruminating") and redirect your focus back to your current activity or surroundings.

6. Acknowledge Your Emotions

Why It Works: Acknowledging and accepting your emotions rather than suppressing them can help reduce their intensity and prevent them from triggering further rumination.

Specific Instructions:

Name the Emotion: Identify what you are feeling—anger, sadness, anxiety, etc. Say it out loud or write it down to externalize the emotion.
Validate Your Feelings: Remind yourself that it's okay to feel this way and that emotions are temporary.
Practice Self-Compassion: Use comforting phrases like, “It’s okay to feel this way,” or “This feeling will pass,” to soothe yourself.

7. Stop ADHD Rumination by Journaling Your Triggers

Why It Works: Journaling helps you recognize patterns in your thinking and understand what triggers your rumination, enabling you to anticipate and manage these triggers better.

Specific Instructions:

Daily Journaling Practice: Spend 5-10 minutes writing about your day, focusing on moments that triggered rumination. Reflect on why these moments were significant.
Identify Patterns: Review your journal weekly to identify recurring themes or triggers. Are there specific situations or thoughts that repeatedly lead to rumination?
Develop Coping Strategies: For each trigger identified, create a plan for how you’ll respond differently next time. This might include positive self-talk or a grounding exercise.

8. Use the "Mind as a Train Station" Metaphor

Why It Works: This metaphor helps you create psychological distance from your thoughts, making it easier to avoid getting caught up in negative thought patterns.

Specific Instructions:

Visualize the Train Station: When you notice ruminating, imagine yourself at a train station. Your thoughts are trains passing by—decide which ones you want to board.
Label the "Trains": Identify your negative thought patterns ("The Guilt Train," "The Worry Train"). Consciously choose to let these trains pass without boarding them.
Redirect to a Positive Train: Choose to board a train that represents positive or neutral thoughts, like gratitude or focusing on the present moment.

9. Stay Present with Focused Activities

Why It Works: Engaging in activities that require full attention helps ground you in the present moment and distracts from negative thinking.

Specific Instructions:

Choose an Engaging Activity: Pick activities that require concentration, such as cooking, knitting, painting, or solving puzzles.
Set Aside Time Daily: Dedicate 15-30 minutes each day to engage fully in your chosen activity. Focus on the sensations, actions, and details involved.
Notice Your Thoughts: If your mind starts to wander, gently bring it back to the activity at hand. Use phrases like, "Right now, I am stirring the pot" to stay present.

10. Incorporate Mindfulness Practices

Why It Works: Regular mindfulness practice helps you observe your thoughts and feelings without judgment, reducing the tendency to ruminate.

Specific Instructions:

Start with Guided Meditations: Use apps like Headspace or Calm to start a daily mindfulness practice with guided meditations, or find them free on youtube.
Practice Mindful Eating: During meals, focus on the taste, texture, and aroma of your food. Eat slowly and savor each bite to stay present.
Mindful Walking: During a walk, pay attention to each step, the feel of the ground under your feet, and the rhythm of your breath.

11. Seek Professional Help

Why It Works: If rumination is significantly impacting your life, professional help can provide targeted strategies and, if needed, medication to manage underlying ADHD symptoms contributing to rumination.

Specific Instructions:

Find a Qualified Therapist: Look for a therapist experienced in ADHD and rumination, such as one trained in CBT or Acceptance and Commitment Therapy (ACT).
Consider Medication: Discuss with a psychiatrist whether medications, such as stimulants, non-stimulants, or antidepressants, might help manage your ADHD symptoms.
Regular Therapy Sessions: Commit to attending sessions regularly and practice techniques learned in therapy at home.

12. Use the "Silver Lining Effect"

Why It Works: Reframing regrets or negative thoughts helps you find positive aspects in experiences, reducing the emotional weight of rumination.

Specific Instructions:

Identify the Positive: For each negative thought, find at least one positive takeaway or lesson learned. Ask yourself, "What did I learn from this experience?"
Create a "Gratitude Journal": Write down three things daily that went well or that you are grateful for, focusing on positive aspects even in difficult situations.
Practice Positive Self-Talk: Replace negative thoughts with affirmations. Instead of saying, "I failed," say, "I learned something valuable."

13. Cultivate Self-Compassion

Why It Works: Self-compassion allows you to treat yourself with the same kindness and understanding you would offer a friend, reducing the intensity of self-critical thoughts that contribute to rumination. This is my number one go-to strategy to help stop adhd rumination.

Specific Instructions:

Develop a Compassionate Self-Dialogue: When you notice self-critical thoughts, gently counter them with compassionate responses. For example, if you think, "I always mess things up," respond with, "I am learning and growing, just like everyone else."
Engage in Self-Soothing Activities: Create a self-care routine that includes activities that nurture you, such as taking a warm bath, reading a comforting book, or practicing yoga.
Practice Loving-Kindness Meditation: Spend a few minutes each day sending kind and loving thoughts to yourself. Repeat phrases like, “May I be happy. May I be healthy. May I be at peace.”

14. Interrupt the Rumination Spiral

Why It Works: Interrupting the cycle of rumination with an engaging activity can shift your focus and prevent you from getting stuck in negative thought patterns.

Specific Instructions:

Create a Distraction List: Write down a list of quick, engaging activities you enjoy, such as calling a friend, going for a walk, playing a game, or doing a puzzle.
Use Physical Sensory Tools: Try holding an ice cube, squeezing a stress ball, or splashing cold water on your face. These activities can provide a physical interruption to your thought pattern.
Set a Timer: If you notice rumination starting, set a timer for 5 minutes and do one of your distraction activities until the timer goes off. This helps break the cycle and refocuses your mind.

15. Shift from Rumination to Illumination

Why It Works: By consciously shifting your mindset from dwelling on negative thoughts (rumination) to focusing on positive memories, emotions, and experiences (illumination), you foster a more constructive and hopeful outlook.

Specific Instructions:

Engage in Gratitude Practices: Write down three things each day that you are grateful for or that went well, focusing on small moments of joy or achievement.
Reflect on Positive Experiences: Create a “positive memory jar” where you write down happy memories or successes on slips of paper. Read through them when you start to ruminate.
Focus on Your Strengths: Make a list of your strengths and past achievements. When you catch yourself ruminating, review this list to remind yourself of your capabilities and resilience.

Strategies to Stop ADHD Rumination like this focus on the idea of neuroplasticity, which means we can build new pathways in your brain so you will ruminate less.

16. Develop a Set of Alternative Actions

Why It Works: Having a set of pre-planned activities or actions to turn to when rumination starts can help quickly shift your focus to something constructive and engaging.

Specific Instructions:

Create an “Action Plan” Notebook: Write down a list of go-to activities or actions you can take when you notice rumination creeping in. This could include hobbies, physical activities, or social interactions.
Keep Your Tools Handy: Keep items related to these activities easily accessible (e.g., a puzzle book on your coffee table, running shoes by the door, a journal by your bedside).
Set Up a “Change the Channel” Routine: Develop a quick routine that you can follow to change your mental state—such as doing 10 jumping jacks, listening to an upbeat song, or stepping outside for fresh air.

17. Practice “STOP” Technique (New Strategy)

Why It Works: The STOP technique is a simple cognitive tool used to interrupt rumination by creating a mindful pause, which allows you to shift your focus away from negative thoughts and back to the present moment.

Specific Instructions:

STOP Acronym: Remember the acronym STOP:
- S: Stop what you are doing.
- T: Take a deep breath.
- O: Observe what you are thinking and feeling. Acknowledge these without judgment.
- P: Proceed with something positive or neutral (e.g., take a walk, focus on your breathing, or engage in a different task).
Practice Regularly: Use the STOP technique whenever you notice you are beginning to ruminate. With practice, this method can become a natural response to negative thoughts.
Combine with Other Strategies: Pair the STOP technique with another strategy, such as gratitude or distraction, to reinforce the shift away from rumination.

Conclusion

Hopefully, some of these strategies will help stop ADHD rumination for you. They have been proven to help with greater self-awareness, improving emotional regulation, and fostering a more balanced mindset. Progress may be gradual, and it's harder for ADHD people, but each step you take towards managing your thoughts is a step towards a healthier, happier you.

Kristen McClure: Neurodivergent-Affirming ADHD Therapist and Coach with 30 years experience in North Carolina and South Carolina Offering virtual therapy and coaching services across North Carolina, including Ashville, Raleigh, Durham, Wilmington, Greenville, and more. Also serving major South Carolina cities such as Charleston, Columbia, Greenville, Spartanburg, Rock Hill, and more.