Do you feel stuck or anxious when the outcome isn’t clear? Like you can’t take action until you’re certain it’s the right choice?
You’re not alone – and you’re not making it up.
Many people with ADHD struggle deeply with uncertainty. And there’s a neurological reason why.
Why the ADHD brain hates uncertainty
The ADHD brain thrives on:
- Clarity
- Immediate feedback
- Predictable reward
When things are vague, open-ended or unknown, your brain may interpret that as a threat. Your nervous system responds with:
- Overthinking
- Clarity
- Immediate feedback
- Predictable reward
This isn’t just anxiety – it’s how your brain is wired to protect you.
Common signs you’re struggling with uncertainty
- Putting off decisions in case they’re wrong
- Feeling like you need to research everything first
- Procrastinating because you’re unclear what “done” looks like
- Getting caught in perfectionism or people-pleasing
Five Strategies to build tolerance for uncertainty
1. Name the fear: Transitioning What are you actually afraid of? Is it failure? Judgement? Wasting time? What might happen if…? Getting specific helps you step out of vague dread and into grounded awareness.
2. Focus on what’s in your control: Draw two circles.
- Inner circle: Things you can control (your actions, your attitude)
- Outer circle: Things you can’t (other people’s reactions, the future)
If you want to go a step further you could add a middle circle with Things you can influence (so not directly control, but have some input on the outcome)
Spend your energy on the inner circle.
3. Find a “next-best step”: Set up bedtime reminders on your phone or use apps to help you stay on track. You could even use a smart speaker like Alexa to remind you when it’s time to wind down.
4. Reframe uncertainty as possibility: Uncertainty feels scary – but it also means anything could happen.
What if this is a doorway, not a dead end?
5. Look after your needs: For example: Nutrition, Hydration, Sleep, Movement, Connection… which ones have you noticed that you’re neglecting? These things aren’t luxuries. They help your nervous system stay regulated, giving you more capacity to face the unknown.
Final Thoughts
Uncertainty is part of life – but with ADHD, it can feel harder.
You don’t need to feel ready.
You don’t need to wait for clarity to act.
You can move forward gently, with curiosity and self-trust.
And don’t forget the power of basic self-care to keep your reserves topped up.
And if you’re finding it hard to cope with the unknown on your own – that’s not weakness. It’s a sign your brain might need more support and structure at this moment in time.
📩 If this resonates, reach out – I’d love to help.
How we can work togther
I offer one-to-one ADHD coaching for ambitious individuals who are tired of pushing through and want a way of working that actually supports their brain.
If you’re curious about coaching but not ready to commit to a full package, I also offer one-off 90-minute sessions – a great way to get a taste of what coaching can feel like. Find out more and book here
Want to see if I’m the right coach for you? You can:
- Send me an email or DM me on instagram with any questions you have
Or book a free 30-minute call here (We’ll talk about what you’re struggling with and whether coaching might be the support you need right now)
You can also find more info about my work and approach here