Ever had that feeling when you're driving your car, and even though it’s running completely fine, you're absolutely convinced that at any moment it’s going to break down?Like, you're hyper-aware of every single noise:
"Was that a rattle?"
"Why did it make that noise changing gear?"
"The engine just feels... off."
But here's the thing: your car hasn't actually given you any real reason to think it's about to pack it in. No dashboard lights. No warning signs. It's been serviced. Everything is functioning. Yet you sit gripping
So, back to the car. Even though logically you know your car is fine, emotionally and mentally you can’t quite relax. Your brain latches onto the possibility of breakdown and just runs wild with it, looping over and over.
Why does ADHD make this worse?
People with ADHD often struggle with:
All-or-nothing thinking – "If something feels a bit off, it means everything's about to fail."
Rejection sensitivity – "What if I break down and everyone thinks I'm stupid for not getting it checked?"
Difficulty with uncertainty – "I can't prove nothing's wrong, so I can't stop worrying."
Hyper vigilance – constantly on the lookout for danger because our nervous system is wired to expect chaos.
How do we break out of the doom loop?
Here’s a simple ADHD-friendly tool I use with clients when these thoughts creep in:
🔧 The Reality Check Reframe 🔧
When you catch yourself spiralling, do these three steps:
Label the thoughtPause and name what's happening:“Oh hey, it's that ‘everything’s going to break’ thought again.”Labelling helps create distance between you and the thought.
Gather the evidence Ask yourself:
What actual evidence do I have right now that something is wrong?
Has this happened before? What was the outcome?
(Spoiler: your car was probably fine.)
Choose a grounded action If it helps, you can do something small to calm the anxiety, like:
Checking the fuel.
Making sure your next service is booked.
Turning on your favourite playlist to distract your brain from scanning for problems.
And then remind yourself:"Right now, I’m safe. Right now, the car is working. I don’t have to predict problems that aren’t here."
The bigger picture?
This isn’t really about cars. It’s about how our ADHD brains convince us we're always one step away from disaster – even when we're not.
But the more we practise catching those doom spirals and grounding ourselves in what’s real, the more peaceful (and enjoyable!) our drives – and our lives – can become.
And if you feel like you’re always trapped in this loop, it might be worth getting some coaching and seeing if we can shift that mindset. You don’t have to stay stuck in the doom cycle forever.
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