Living with OCD and ADHD. Why it feels confusing and how to find clarity
Living with OCD and ADHD at the same time is more common than most people think. Yet, many individuals go undiagnosed or mistreated because the overlap between OCD and ADHD symptoms can be confusing-for clients and providers alike.
At first glance, OCD (Obsessive-Compulsive Disorder) and ADHD (Attention-Deficit/Hyperactivity Disorder) may seem like opposites. OCD is often described as a problem of over-control, while ADHD is seen as a struggle with under-control. But when these conditions co-occur, the interaction creates a unique set of challenges that require a specialized approach.
In this article, you’ll learn:
– The signs of OCD and ADHD
– How ADHD and OCD make each other worse
– Evidence-based treatments for managing both conditions
– Coping tips for executive dysfunction, time management, and emotional overwhelm
Recognizing the Signs of ADHD and OCD
Understanding how OCD and ADHD symptoms overlap starts with knowing what each condition looks like on its own.
Signs of OCD
Obsessive-Compulsive Disorder is driven by intrusive, unwanted thoughts (obsessions) and repetitive behaviors (compulsions) that are used to reduce anxiety. Unfortunately, compulsions only offer temporary relief and often reinforce the cycle.
Common OCD symptoms include:
– Fear of contamination, harm, or making a mistake
– Excessive checking, cleaning, or organizing
– Mental rituals, such as replaying conversations or silently counting
– Avoidance of situations that trigger obsessive thoughts
– Perfectionism or feeling stuck in “just right” rituals
Tips for Managing OCD and ADHD Together
If you’re living with both ADHD and OCD, try these strategies:
– Use “maybe, maybe not” responses for intrusive thoughts to avoid getting stuck in rumination
– Simplify tasks to prevent overwhelm and reduce perfectionism traps
– Set visual reminders for therapy skills, like ERP steps or mindfulness cues
– Work with a therapist trained in treating OCD and ADHD simultaneously
– Practice self-compassion-you’re not lazy or broken; your brain is wired differently, and help is available
Looking for Therapy for OCD and ADHD in Florida or NYC?
I specialize in treating OCD, ADHD, perfectionism, and body-focused repetitive behaviors through online therapy for clients in:
– Florida (including Fort Myers, Naples, and Miami)
– New York City (Brooklyn, Queens, and surrounding areas)
Using a combination of CBT, ERP, executive function coaching, and mindfulness strategies, I help clients manage both conditions without falling into the trap of avoidance or overthinking.
Contact me today to schedule a free consultation and learn how therapy can help you break the cycle of OCD and ADHD.
Tips for Managing OCD and ADHD Together
ADHD affects focus, impulse control, and executive function. People with ADHD may experience:
– Distractibility and forgetfulness
– Trouble starting or finishing tasks
– Impulsivity, such as interrupting or acting without thinking
– Time blindness (losing track of time easily)
– Restlessness and difficulty sitting still
OCD and ADHD Comorbidity: How They Interact
When OCD and ADHD co-occur, they don’t just add up-they interact and intensify each other.
Here’s how:
OCD Challenges -> How ADHD Makes It Worse
– Time-consuming compulsions -> ADHD causes distraction, making compulsions harder to control
– Fear of making mistakes -> ADHD impulsivity fuels self-doubt and guilt
– Avoidance of anxiety triggers -> ADHD procrastination makes avoidance easier, reinforcing OCD
– Rumination and looping thoughts -> ADHD mind-wandering keeps rumination cycles going
Executive Dysfunction in ADHD and OCD
Both OCD and ADHD cause executive dysfunction-difficulty with planning, organizing, and following through on tasks. This shared struggle can lead to:
– Task paralysis
– Emotional overwhelm
– Decision-making avoidance
– Difficulty shifting focus
For many, the combination of ADHD executive dysfunction and OCD perfectionism creates a cycle of stress, procrastination, and self-criticism.
Treatment for OCD and ADHD: What Actually Helps
Treating OCD and ADHD together requires an integrated, evidence-based approach. You can’t treat one while ignoring the other.
1. Cognitive-Behavioral Therapy (CBT) for OCD and ADHD
CBT is the gold standard for both conditions. For OCD, a specialized form called Exposure and Response Prevention (ERP) teaches you to face anxiety-provoking thoughts without resorting to compulsions.
For ADHD, CBT focuses on:
– Time management skills
– Task planning and initiation
– Impulse control and emotional regulation
2. Executive Function Coaching
Many people with OCD and ADHD benefit from executive function support, such as:
– Breaking tasks into smaller, manageable steps
– Using checklists and visual reminders
– Setting timers and using calendars
– Practicing “good enough” thinking instead of perfectionism
3. Medication Management
In some cases, medications may help manage symptoms:
– SSRIs (Selective Serotonin Reuptake Inhibitors) are commonly prescribed for OCD
– Stimulants or non-stimulants may help reduce ADHD symptoms
Medication should always be tailored to the individual, especially when treating OCD ADHD comorbidity.
4. Mindfulness and Cognitive Defusion
Mindfulness practices help with both rumination in OCD and impulsivity in ADHD. Learning to notice thoughts without reacting can break the cycle of obsessive worry and reactive behavior.
Try this:
“I’m noticing my brain is giving me a ‘what if’ thought. I can let that thought be there without doing anything about it right now.”
Tips for Managing OCD and ADHD Together
If you’re living with both ADHD and OCD, try these strategies:
– Use “maybe, maybe not” responses for intrusive thoughts to avoid getting stuck in rumination
– Simplify tasks to prevent overwhelm and reduce perfectionism traps
– Set visual reminders for therapy skills, like ERP steps or mindfulness cues
– Work with a therapist trained in treating OCD and ADHD simultaneously
– Practice self-compassion-you’re not lazy or broken; your brain is wired differently, and help is available
Looking for Online therapy for OCD and ADHD in Florida or New York?
I specialize in treating OCD, ADHD, perfectionism, and body-focused repetitive behaviors through online therapy for clients in:
– Florida (including Fort Myers, Naples, and Miami)
– New York City (Brooklyn, Queens, and surrounding areas)
Using a combination of CBT, ERP, executive function coaching, and mindfulness strategies, I help clients manage both conditions without falling into the trap of avoidance or overthinking that happen wth ADHD and OCD overlap..
Contact me today to schedule a free consultation and learn how therapy can help you break the cycle of OCD and ADHD.