Making the Abstract Concrete: An ADHD-Friendly Approach to Reducing Overwhelm

For many of my clients with ADHD and other forms of neurodivergence, one of the biggest challenges isn’t a lack of motivation or effort — it’s the way that thoughts and tasks can feel abstract, vague, and overwhelming. A simple to-do like “work on project” can feel like a giant cloud hovering overhead, too big to grasp and too unclear to act on. This sense of “fuzziness” can fuel anxiety, avoidance, and a cycle of self-criticism.

As an occupational therapist, part of my role is to help make the abstract more concrete — to translate big, undefined ideas into tangible, doable steps. This process draws on executive function skills and can dramatically reduce overwhelm.

Why Abstract Thinking Feels Overwhelming

Executive function challenges often show up when tasks are open-ended or lack structure. Without clear steps, the brain can struggle to decide:

• Where do I start?

• What’s most important?

• How do I know when I’m done?

This uncertainty creates mental clutter and anxiety, making it much easier to procrastinate or shut down. It’s not laziness — it’s the brain’s natural response to being overwhelmed by ambiguity.

Making the Abstract Concrete

The key is externalizing and structuring. When we take an idea out of our head and give it shape, the brain has something to work with. Here are a few strategies I use with clients:

• Break tasks into visible steps: Instead of “clean the kitchen,” write down “put dishes in dishwasher → wipe counters → take out trash.” Each small action becomes concrete and achievable.

• Use visuals and lists: Whiteboards, sticky notes, or digital task managers turn floating thoughts into physical reminders. This reduces the mental load of holding everything in working memory.

• Set clear time frames: “Work on essay” becomes “spend 20 minutes outlining ideas.” Time limits make tasks less endless and easier to begin.

• Anchor tasks in routines: Pairing a task with an existing routine (for example, “check calendar while drinking morning coffee”) helps it become concrete and consistent.

The Emotional Side of Executive Function

It’s important to remember that strategies only work when emotional regulation is part of the picture. If anxiety is high or self-criticism is loud, it’s hard for the brain to use planning and organization skills effectively. That’s why therapy often includes:

• Self-compassion practices to quiet the inner critic.

• Mindfulness or grounding tools to reduce stress before tackling tasks.

• Validation that struggling with executive function is not a personal failing, but a common experience for those with ADHD and neurodivergence.

When emotions are supported, strategies feel less like pressure and more like gentle guidance.

Moving Toward Clarity and Calm

Making the abstract concrete doesn’t mean eliminating every challenge. Life will always bring big, messy, and unclear tasks. But by using executive function supports — breaking things down, externalizing thoughts, and pairing strategy with compassion — it becomes possible to move from overwhelm to clarity.

For neurodivergent brains, this approach isn’t about forcing productivity. It’s about creating a sense of safety, structure, and confidence, so that daily life feels more manageable and less weighed down by anxiety.