ADHD and The Things That Are Bothering Me List

Are you having one of those days where you feel off—low, blah, or just not quite yourself?

Sometimes, it’s not one big thing but a buildup of little frustrations over a few days that leaves you feeling grumpy, drained, or down.

You could wait it out and hope your mood shifts on its own, or you could try a simple but powerful strategy:

Write a “Things That Are Bothering Me” List

It’s a great way to get clear on what exactly has been happening in your life recently (the last 2 or 3 days) so that you can identify it, process it, and take practical action to feel better.

The “Things That Are Bothering Me” List

Here’s how:

Grab a big piece of paper and write at the top, “Things That Are Bothering Me.”
Write down everything—big or small—that’s on your mind. Don’t filter yourself or dismiss anything as “too little” or “not important enough.” If it’s bothering you, it matters. For example, your list might include:
- A friend canceled lunch plans.
- It’s raining, and you don’t like getting wet.
- Your favorite barista was in a bad mood when they gave you your coffee.
- Your dog is getting older, and you’re worried about how much you’ll miss them when they pass away.
- You arrived late for work and felt behind all day.

Don’t judge yourself or dismiss something because it seems trivial when other people in the world are struggling with bigger issues.

3. Once you’ve listed everything, go through each item and ask yourself:
“What can I do?”

For each item you wrote down, think of an action you could take.

If a friend had to cancel lunch, maybe you felt disappointed because you’d been looking forward to seeing them. Your action item could be to text them and reschedule. Or, if this friend cancels frequently, perhaps it’s time to think of ways to meet new people and expand your social circle.
Even for things that seem outside your control, like the weather, what could you do to stay dry if you don’t like the rain? Maybe you need a good pair of rain boots or a new umbrella.

As you work your way through the things that are bothering you, you’ll notice your mood lifting.

Your Action Plan

Your “Things That Are Bothering Me” list has now transformed into an action plan. Instead of getting stuck in overwhelm or overthinking, your ADHD brain now has something tangible to focus on—allowing you to take small steps out of your blah mood.

Why This Works

ADHD can make emotions feel big and hard to define. Your list helps you untangle your feelings. Often, more than one thing contributes to feeling “blah.” Maybe you’re experiencing rejection, grief, or frustration with yourself. While these emotions aren’t pleasant, they become much more manageable when you can clearly identify what you’re feeling and why.

Writing things down clears your mind. You can see what’s actually bothering you instead of having a vague sense of unease. Sometimes, things that seem small on the surface have a bigger impact than we realize.
Creating an action plan empowers you. Instead of feeling like life is happening to you, you regain a sense of agency and control.
Small steps create momentum. Even if you can’t fix everything immediately, progress—no matter how small—shifts your mindset from frustration to possibility.