Feeling Overwhelmed?

TL;DR

Overwhelm isn’t a flaw—it’s your brain saying, “Hey, I’ve hit my limit.” 🧠
Just like a computer with too many tabs open, your brain slows down when it’s juggling too much.

One solution? Externalizing. Move your thoughts out of your head and into the world using tools like lists, whiteboards, or even ChatGPT. Offloading mental clutter makes space for clarity, calm, and better follow-through.

💡 Important: Access to these tools is a privilege. If you don’t have them right now, that’s not a failure—it’s a signal to reach out for support. You’re not alone.

You’re Not Lazy. You’re Carrying Too Much.

We all feel overwhelmed sometimes. But for neurodivergent folks, that overwhelm hits quicker and harder.

Think of it like trying to juggle ten balls while someone keeps tossing in more. 🎾 Eventually, you drop them, not because you’re bad at juggling, but because no one can hold that much at once.

Your Brain Isn’t a Storage Unit

Brains are great at creating ideas, but not so great at storing them.
Trying to hold everything in your head is like using your email inbox as a to-do list. Eventually, it’s chaos.

You need an external system. A safe place to set things down so your brain can rest. 🧺

Externalizing = Offloading Brain Tabs 📝

Imagine your brain like a browser with 37 tabs open. Even if you’re not looking at all of them, your system’s still running slow.

Externalizing means getting that info out & onto paper, into an app, or even into a conversation. It’s like saving a tab so you can close it without losing it. 💾

Examples:

• ✅ Write a to-do list (on paper or phone)
  
  

• ⏰ Set alarms or recurring reminders for routine tasks
  
  

• 📅 Use a visible calendar for upcoming deadlines
  
  

• 🎙️ Use voice notes to capture thoughts when typing feels hard
  
  

• 🧩 Break projects into 3 steps and list just the next action
  
  

• 🤖 Ask ChatGPT:
  
  

  • “Help me make a checklist for cleaning my room”
    
    

  • “Can you organize my tasks by urgency and effort?”
    
    

  • “Remind me why breaking things into small steps helps”

• ‼️Combine some of these and check out this Tiktok by Bailey Marie-Forêt if you can!
  
  

It’s Not About Being Ultra-Productive

This isn’t about hustle culture. It’s about relieving pressure from your brain.

Externalizing helps:

• Calm anxiety 🌀
  
  

• Make decisions with less overwhelm
  
  

• Boost follow-through 💪
  
  

• Build self-trust (“I didn’t forget—it’s written down!”)
  
  

• Lower shame by giving your brain what it actually needs
  
  

You’re not broken. You’re just unsupported by most default systems.
Let’s change that.

Start Small: 5 Gentle Tools You Can Try

You don’t need to overhaul your life. Try one of these:

1. 🧠 Brain Dump – Write everything in your head, no order needed
   
   

2. 📋 Top 3 – Pick just 3 priorities for the day
   
   

3. 🖍️ Color Code – Use sticky notes or highlighters to group tasks
   
   

4. 📱 Use ChatGPT  – Ask for help creating a plan, script, or reminder
   
   

5. 📆 Visual Tracker – Cross off days, habits, or steps so you can see your progress
   
   

Not Everyone Has Access & That’s Okay

Let’s be real: having the time, energy, or tools to set up systems is a privilege. Not everyone has access to smartphones, planners, apps, or quiet space.

If that’s your reality right now, it’s not a reflection of your worth. 💜
It might just mean it’s time to ask for help:

• A friend who can listen and help write things down
  
  

• A therapist or support group
  
  

• A teacher, coworker, or mentor
  
  

• A local mutual aid network
  
  

Even saying “I’m overwhelmed and not sure what to do next” is a powerful first step. That is externalizing.

Overwhelm Is a Signal & Not a Moral Failing

When your brain feels overloaded, it’s not being difficult. It’s being honest. It’s saying:

“Please give me a way to set things down.”

You deserve systems that make life easier, not harder.
You deserve tools that honor your humanity.

And you don’t have to figure it all out alone. 🤝

🤍Heather

Updated: 7/23/25