July 25, 2024


5 tips if you are overwhelmed by choices in stores when you have ADHD

Many people with ADHD find decision-making to be a difficult task. When faced with multiple choices, they may become overwhelmed and unable to make a decision. This can be especially challenging when shopping, as there are often many different items to choose from. In this blog post, we'll discuss some strategies for making decisions when shopping with ADHD.

5 things to do if you are overwhelmed by choices in stores when you have ADHD

Self Compassion

Don’t feel bad about yourself – you are not the only one who struggles with choosing in stores. Not only people with ADHD, but neurotypical people also struggle with the paradox of too many choices. This is especially true for people with ADHD, who may have difficulty filtering out options and making a decision.
You are not alone.

Body Doubling

Bring someone with you to help make choices in stores. This can cut down on your time in a store and stress. .
While the exact mechanism is not fully understood, it is thought that body doubling may work by providing sensory input that helps to keep your ADHD brain engaged.As a result, many people with ADHD find it helpful to work near others. While body doubling is not a cure for ADHD, it can be an effective tool for managing symptoms and improving focus. Experiment with bringing someone with you to a store and see if it doesn’t help make a difference.

Make a List

Write down a list of things you need before going into the store so that you are more focused. This can cut down on time and stress.
It’s no secret that making a list can help you stay focused and organized. But for people with ADHD, the benefits of list-making are even more profound.
Research shows that making a list helps to ease anxiety and improve task flexibility, both of which are common challenges for people with ADHD.
In addition, list-making can help to improve working memory and inhibitory control – two skills that are essential for focus and organization.
If you’re struggling to stay on task, making a list may be just what you need to get back on track.

Pick Simple Stores

Stick to stores that have a simple layout and limited choices.
Stores with a simple layout and limited choices can be ideal for individuals with ADHD.Additionally, by having fewer products available, these stores help to reduce decision fatigue, preventing people from getting overwhelmed as they try to choose between multiple options.


For people with ADHD, managing sensory input can be a constant challenge. When you feel you are approaching sensory overwhelm, practice grounding. Several different techniques can be used for grounding, but some common ones include focusing on your breath, observing your surroundings, and squeezing a stress ball.
Grounding can help to refocus your attention and bring you back to the present moment.

Managing choices and overwhelm can be a challenge for anyone, but it can be especially difficult if you have ADHD.
These five tips should help you get started in managing the choices and overwhelming environments that are so common in stores.

Medical information obtained from this website is not intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.