The “Shiny Object” Trap: How ADHD Pulls You Toward the New, the Exciting… and the Unrealistic

Many adults with ADHD experience “shiny object syndrome” not just with distractions, but with the belief that a single idea, method, or intervention will finally fix everything—a kind of “silver bullet” fantasy.

If you live with ADHD, you may already know this pattern:

You’re working on something important when a new idea hits. Suddenly, that becomes the thing. You drop what you were doing and dive into the next exciting possibility.

This is what many call “shiny object syndrome”—a tendency to chase after whatever feels new, interesting, or promising. It’s a common experience for people with ADHD, and while it might seem harmless or quirky, it can seriously disrupt focus, productivity, and emotional wellbeing.

But the “shiny object” isn’t always just a distraction—it can also be a new goal, strategy, or solution that feels like it will finally make everything click. That belief can become a trap of its own.

Why ADHD Brains Love the New and Novel

People with ADHD are wired for novelty-seeking. The ADHD brain craves stimulation and variety—because of how it processes dopamine, the brain’s motivation and reward chemical.

New ideas and experiences release dopamine. Boring, repetitive tasks? Not so much.

This is why many adults with ADHD:

• Start new projects often but struggle to finish them

• Constantly change tools, routines, or systems

• Feel a rush of excitement at a “big idea,” only to abandon it later

• Have difficulty sticking to long-term plans, especially when results are slow

The “Shiny Solution” Fantasy

One of the more subtle forms of shiny object syndrome happens in how people with ADHD pursue self-improvement.

You might recognize this as:

• “This new planner app is finally going to get me organized.”

• “Once I start this new diet/workout/productivity system, everything will change.”

• “Maybe I just need to move to a new city/get a new job/start over.”

These shiny objects aren’t just exciting—they offer hope. They promise relief, a way out of the constant struggle. That’s why they can feel so emotionally charged.

But when that solution doesn’t work as expected—or stops being novel—it gets dropped, and the cycle repeats.

Real-Life Examples

Example 1: “Tool-Hopping”

You sign up for a new task manager app with total enthusiasm. You set everything up, color-code your categories, and feel amazing… for about 3 days. Then it starts to feel like a chore, and you stop using it.

Example 2: “Big Idea Energy”

You wake up with an amazing business idea. You buy a domain, sketch logos, maybe even build a landing page. But once the excitement wears off, you realize you didn’t actually finish your last project—and now you’re overwhelmed.

Example 3: “This Will Fix Me”

You find a new mindfulness podcast or ADHD productivity hack and think: This is it. This is what I’ve been missing. But when it doesn’t solve everything immediately, you feel deflated—and go looking for the next answer.

Why It’s a Problem (Even If It Feels Good at First)

Shiny object syndrome can:

• Drain your time and energy on short-lived ideas

• Undermine your confidence with every abandoned effort

• Keep you in a loop of starting without ever finishing

• Distract you from slow, steady progress—the kind that actually leads to change

How to Break the Cycle

You don’t need to stop having new ideas—but you do need to build tools to manage them more intentionally.

1. Use a “Shiny Object Parking Lot”

Keep a running list of new ideas or exciting distractions. Instead of acting immediately, write them down and revisit them in a few days. “This is interesting, but not urgent. I’ll come back to it on Friday.”

2. Practice “Curious Skepticism”

Before diving in, ask:

• Is this genuinely aligned with my goals?

• Am I trying to escape something difficult or boring?

• Have I already tried something similar before?

3. Create Time for Novelty—On Purpose

Instead of suppressing your ADHD’s love of novelty, give it a place. Try:

• “New idea hour” once a week

• Rotating hobbies, tools, or strategies within structure

• Planning for short-term experiments (e.g., “I’ll try this system for 2 weeks, then evaluate”)

4. Talk It Out

Share your big idea or new plan with someone you trust. A therapist, coach, or ADHD-informed friend can help you sort excitement from impulsivity.

Final Thoughts

Shiny objects aren’t bad in themselves. In fact, your ability to see possibilities, chase ideas, and feel genuine enthusiasm is a strength. But when every new thing feels like the thing, it can prevent you from building the consistency and focus that lead to real growth.

Recognizing the “shiny object” pattern is the first step toward breaking it—and replacing it with grounded, sustainable momentum.

Feeling stuck in cycles of overwhelm and unfinished projects?At Criado Mental Health, we help adults with ADHD build strategies that balance creativity with follow-through. Learn how to work with your brain—not against it. Contact us to get started.