Stop the ADHD Replay Spiral

Ever find yourself replaying something that happened — a conversation, mistake, or awkward moment — and you just can’t stop?

You analyze it from every angle, and instead of relief, you just end up feeling worse.

You’re not alone. ADHD brains are sticky. We hold on to things longer, feel them more deeply, and often internalize them as something we need to fix or make right. But the truth is, most of the strategies we’re told to use — “just let it go,” journaling, reframing — only work for a moment before the replay spiral starts again.

In this episode, we'll explore what’s really happening when ADHD brains can’t stop looping, why this pattern ties so closely to emotional sensitivity and shame, and what I've found that finally helps break the cycle.

You’ll learn what doesn’t work, what helps short-term, and the deeper shifts that actually last.

✨ If your brain won’t stop replaying what went wrong — this episode will show you how to soften the pattern and finally find peace.

 

Resources Mentioned:

• The Self-Loved ADHD Woman Way: How to Stop Playing Small Journal-Book Experience → https://jenbarnes.org/stop-playing-small/
• Journal Back to Self: A 13-Week Guided IFS Journey by my colleague Tara Hedman → → https://www.hedmanwellness.com/journal-back-to-self

—CHAPTERS—

00:00 Introduction: The Replay Loop

01:03 Welcome to the Podcast

01:48 Understanding ADHD and Replaying Thoughts

04:47 Short-Term Solutions That Don't Work

07:06 Effective Long-Term Strategies

13:37 Personal Anecdotes and Deeper Insights

20:32 Conclusion and Call to Action

 

✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!

 

💛 Connect with me on social media!

Youtube: @Jenbarnes

LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/

 

 

DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.

 

If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.