Deadlines are piling up. You walk into the dining room and can’t remember why. You’re already running late, and now your car keys are missing. Your heart races, your chest feels tight, and if someone speaks to you, you might snap. Many families and adults wonder about the connection between ADHD and anxiety, since these conditions often show up together. ADHD can make it hard to stay organized or focused, while anxiety adds extra layers of worry and tension. When both are present, challenges at school, work, or home can feel overwhelming. Understanding how ADHD and anxiety interact can make it easier to find the right support and strategies to manage both.
The Cognitive Triad and Stress
In cognitive behavioral therapy (CBT), the cognitive triad highlights the link between thoughts, feelings, and behaviors.
Take the example above:
- Situation: looming deadlines + misplaced keys + running late
- Thoughts: “Things never go right for me,” “I’ll get fired if I’m late,” “This is never going to get better.”
- Feelings: racing heart, difficulty breathing, panic
- Behaviors: snapping at others, avoidance, procrastination, crying
When ADHD challenges make daily tasks harder, those stressors can fuel anxious thoughts—and anxiety, in turn, makes it harder to focus, creating a difficult cycle.
Why ADHD and anxiety overlap
ADHD symptoms—forgetfulness, procrastination, difficulty starting and finishing tasks, distractibility, and time blindness—can all feed anxiety.
- Missed deadlines or misplaced items → guilt and self-blame
- Avoidance of overwhelming tasks → more stress later
- Pressure of consequences → racing thoughts and physical symptoms
Some people with ADHD even find they’re most productive “under pressure” and wait until the last moment to complete tasks. While this strategy may temporarily help with productivity, it often comes with intense anxiety and physical stress.
The Role of Time Blindness
One lesser-known ADHD symptom that directly fuels anxiety is time blindness—struggling to sense or manage time.
For example:
- Losing track of time during tasks
- Avoiding a task because it feels like it will take “forever”
- Underestimating how long something will take and running late
When you can’t accurately gauge time, anxiety increases—especially when deadlines or responsibilities pile up.
Tools to Manage ADHD and Anxiety
Here are three strategies that help break the ADHD–anxiety cycle:
1. Use Midway Reminders
Set an alarm halfway through longer tasks to check your progress. Choose a tone that feels motivating rather than jarring.
2. Try the “Estimate and Compare” Technique
Before starting, estimate how long a task will take. After finishing, compare it to the actual time. Over time, this improves time awareness and reduces anxiety around planning.
3. Practice Time Anchoring
Pair important tasks with habits you already have. Example: “After brushing my teeth, I’ll check my calendar.” Anchoring tasks to daily routines strengthens follow-through and reduces anxiety about forgetting.
Finding What Works For you
Living with ADHD and anxiety can feel overwhelming, but understanding how they connect—and using tools that target both—can help you feel more in control.
If you’re struggling with ADHD and anxiety, support is available. Therapy can help you develop strategies that make daily life more manageable.
At the Center for Rising Minds, we’d love to help you and your family with your mental health care needs! Please reach out to us today to inquire about our services or join our waitlist.
