The ADHD Avoidance Cycle

Jun 13, 2026

Hey there, friend,

I bet you’re avoiding something right now.

Whether that be some work, a chore, a friend, or a conversation—I bet you’re avoiding something.

I can bet so readily because avoiding things is entirely human.

Not wanting to avoid things is also entirely human.

So with us caught in this cycle of avoidance, where can one go?

The truth is you will always be caught in this cycle…

…until you can identify the cycle as it’s happening.

Here’s the cycle at its simplest:

It feels like nothing’s on my plate (not a literal plate, it just means my workload both personally and professionally).
So, I put some things on my plate.
When I have multiple things on my plate, though, I get overwhelmed.
In my overwhelm, I freak out about avoiding and avoid.
Thus, I take things off my plate, and it feels like nothing’s on my plate again.

[Photo Alt: A small circular diagram outlining 4 steps in a cycle: Nothing On Plate, Put Things On Plate, Get Overwhelmed, and Freak Out + Avoid.]

Does this cycle feel familiar to you?

If so, it doesn’t immediately mean you’re ADHD.

But if you know you’re ADHD and see yourself in this cycle, I see you.

Here’s the only way you’ll break the cycle:

You’ve got to identify how each of these steps feels.

And this will be specific to you, but here’s how they feel for me:

When nothing’s on my plate, I feel disinterested with anything I have to do.
When I put things on my plate, I feel excited… for a very short period of time.
When I get overwhelmed, I feel a panicky pit in my stomach.
And when I freak out and avoid, I feel like I’ll never catch up.

So where’s the stopping point?

Usually right between step 3 and 4… but you could even notice the cycle around step 1 or 2 if you’re really good.

Right now, I only notice this cycle happening when I’m freaking the fuck out.

Not exactly the best place to find myself, but at least I’m noticing the cycle!

So if it takes you some time to recognize the cycle at all—don’t feel bad.

It took me time to get here, too.

And I’m still working through it.

x, Atlas