Tips to Managing Ruminating Thoughts That Come With ADHD

Have you ever replayed a conversation in your mind a hundred times, wishing you had said something different? Or found yourself lying awake at 2 a.m., spiraling through a list of what-ifs? For many people with ADHD, this isn’t just occasional overthinking, it’s rumination.

Rumination happens when the brain locks onto a thought and loops it on repeat. While ADHD is often associated with distractibility, the flip side is that the ADHD brain can also hyperfocus on worries, regrets, or mistakes, making them nearly impossible to shake.

At Washington Insight Solutions in Rockville, Maryland, we see this struggle all the time. Children, teens, and adults across Montgomery County often tell us, “I just can’t stop thinking about it.” The good news is that there are practical, ADHD-friendly strategies that can help break the cycle.

Why ADHD and Rumination Go Hand-in-Hand

The ADHD brain works differently in the areas of executive function, the system that helps regulate attention, shift gears, and manage emotions. Because of this, once a thought gets stuck, it’s harder to let it go. Many individuals with ADHD also experience rejection sensitivity dysphoria (RSD), which can fuel rumination over social interactions or perceived criticism.

For example, a student might replay a teacher’s comment for days, convinced it meant more than it did. An adult might obsess over a minor workplace slip-up, even when everyone else has moved on. Rumination can also become worse at bedtime, when the world is quiet but the mind is wide awake.

Understanding the link between ADHD and rumination is the first step. The next is learning how to manage it.

1. Break the Loop with Movement

One of the fastest ways to disrupt ruminating thoughts is through physical movement. Exercise helps regulate neurotransmitters like dopamine and serotonin chemicals often out of balance in ADHD and it forces the brain to shift focus from mental spinning to physical action.

You don’t need an intense workout to reset your brain. A brisk 10-minute walk, a quick stretch, or even doing household chores can help. One client told us that when she feels stuck in a loop, she picks up a jump rope. “By the time I hit 50 skips, I’m too focused on counting to still be obsessing,” she laughed.

Movement gives your brain a pattern interrupt and sometimes that’s all it needs.

2. Write It Down, Let It Go

ADHD brains often cling to thoughts out of fear they’ll be forgotten. Writing them down can give your mind “permission” to release them. Journaling, note-taking apps, or even scribbling on a sticky note can make a huge difference.

We’ve seen teens who keep a “rumination journal” by their bed, jotting down worries before sleep so they don’t spiral. Adults sometimes use voice memos—simply speaking the thought out loud and saving it gives the brain reassurance that it won’t be lost.

Think of this as an external hard drive for your mind. Once the thought is stored somewhere safe, you don’t have to keep holding onto it.

3. Shift, Don’t Suppress

If you’ve ever told yourself, “Just stop thinking about it,” you already know that suppression doesn’t work. It often makes rumination worse. Instead, try gently shifting your focus.

You might label the thought: “This is my ADHD brain replaying again.” Naming it helps you detach. Some people set a timer, allowing five minutes to dwell, then intentionally switching to a new task. Others redirect toward something mentally engaging: a crossword puzzle, a podcast, or cooking a recipe that requires attention. It’s not about pushing the thought away, it’s about giving your brain something else to chew on.

4. Mindfulness That Actually Works for ADHD

When people hear “mindfulness,” they often picture sitting cross-legged in silence. For many ADHD brains, that’s not realistic. But mindfulness can be adapted, short, active, and sensory-focused.

Try a breathing technique like “box breathing” (inhale for four, hold for four, exhale for four, hold for four). Or use grounding exercises: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Even mindful walking, focusing on the feel of your steps, can help. The goal isn’t to empty your mind but to anchor it in the present moment, instead of looping on the past or future.

5. Practice Self-Compassion

Rumination often carries a heavy dose of self-criticism: “Why can’t I just move on?” But self-blame only fuels the cycle. Instead, practice self-compassion. Remind yourself that rumination is a symptom of how your brain is wired—not a personal failure. Ask yourself, “What would I say to a friend stuck in this thought loop?” Then say that same kindness to yourself. Even short affirmations like “I’m allowed to rest” or “I can revisit this later” can lighten the emotional load. Compassion creates space for change.

6. Build a Rumination Interrupt Plan

Rumination often strikes at predictable times, before bed, after social interactions, or when stress levels rise. Having a plan ready makes it easier to break the cycle. Some clients build a “rumination toolkit”: a playlist of upbeat songs, a favorite podcast, or a go-to comedy show. Others set aside a designated “worry time” each day, 15 minutes to think through their concerns, then intentionally move on. Having an accountability partner to text when stuck can also help. 

Professional Support Can Help

Sometimes, rumination isn’t just an ADHD quirk, it’s intertwined with anxiety, depression, or rejection sensitivity. That’s when professional help can make a big difference.

At Washington Insight Solutions, our ADHD testing explores the emotional factors that may be driving rumination. With a comprehensive evaluation, we can identify whether these thought loops stem primarily from ADHD, anxiety, or both, and build a personalized strategy for relief.

Why Families Choose Washington Insight Solutions

At Washington Insight Solutions in Rockville, we combine clinical expertise with compassion. Our licensed psychologists specialize in ADHD evaluations and support for individuals of all ages. We proudly serve Rockville, Gaithersburg, Bethesda, Silver Spring, and surrounding areas of Montgomery County.

Our approach is strengths-based and empowering, we see the potential behind every ADHD brain, not just the challenges. Each client receives a detailed, actionable report that schools and workplaces can use to guide accommodations and growth.

Ready to Unlock Your ADHD Superpower?

Ruminating thoughts can feel exhausting, like your brain has you stuck on a treadmill you never asked to get on. But with the right tools, you can step off the loop. Whether through movement, mindfulness, journaling, or compassion, there are ways to calm the noise and find peace of mind.

If you’re ready to better understand your ADHD brain and find lasting relief, Washington Insight Solutions is here to help. Call (301) 828-2356 or contact us online to schedule your comprehensive ADHD evaluation.

We proudly support children, teens, and adults across Rockville, Gaithersburg, Bethesda, Silver Spring, and the greater Montgomery County, Maryland area.