ADHD efficiency trap

ADHD & Efficiency Trap

Efficiency trap

ADHD’ers can often fall into the “efficiency trap” – spending excessive time and energy trying to find the most efficient or perfect way to complete a task rather than actually working on the task itself.  Don’t get me wrong, sometimes we do need to take a step back and make some decisions. 🤔 However, you can recognise the efficiency trap by these signs…

Excessive planning

Overthinking: overanalyzing the best approach, considering every possible option, and trying to optimize every aspect of the task.

Time Wasting: Spending too much time on planning and strategizing without actual execution in the pursuit of an ideal solution that may not even exist.

Excessive testing

Lack of Flexibility: Insisting on finding the most efficient way and resisting to adjust approach when necessary because it deviates from the initially planned path.

excessive comparison

Fear of Failure: feeling paralyzed and not taking any action due to the fear of making the wrong choice.


Perfectionism: procrastinating or getting stuck in the planning phase due to the fear of making mistakes or choosing a less-than-optimal solution.


1. Define clear goals: What is the outcome that I want to achieve? What steps are critical for the completion of this goal? 🎯 

2. Set a time limit for planning: How much time can I allocate for planning? What decisions do I need to make so I can start on this task? ⏰ 

3. Accept imperfections: Am I allowing room for learning, mistakes and imperfections? Embrace the growth mindset. Every experience is a learning opportunity. 😊

4. Focus on action: Break the task down into small actionable steps. Get started on the first step. Sometimes we use planning as a way to procrastinate, so the only way to beat it is taking action. 🏃‍♂️ 

5. Track and celebrate progress: Can I appreciate the progress made, even if it’s not perfect? 

6. Reflect: What worked well in my approach? What could be improved for future tasks? 🎉


If you feel stuck in an efficiency trap, ADHD coaching can help! Reach out here. 💕

ADHD coaching can be instrumental in helping ADHD’ers with various challenges:

  • Goal setting
  • Accountability
  • Understanding strengths and values
  • Building structures
  • Self-awareness
  • Skill building
  • Stress management

ADHD & Overwhelm

It’s important to recognize the signs of overwhelm and take proactive steps to manage stress, prioritize self-care, and seek support when needed.

You can also learn more about ADHD & overwhelm in this workbook.

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