top of page
Search

Navigating ADHD Paralysis: Ways to Manage Feeling Stuck

kaitlynboudreault

Do you have a million tasks to get done, but you just can’t seem to bring yourself to get unstuck? 


Is even the thought of these tasks making you feel frozen in place?


Perhaps you feel the equivalent of trying to swim, but like the current just won’t let you do so. Something seems to be holding you back. 


Even though you may know it’s crucial to complete these tasks, you may find yourself unable to initiate that first step. 


Over time, you may start to use distractions and focus on less urgent tasks, such as doom scrolling social media, to escape the weight of these responsibilities.


If this pattern resonates with you and you have ADHD, you might be facing what’s referred to as ADHD paralysis. 



Fortunately, there is support available to manage. At Bee Kind Counselling, we have a team of ADHD therapists who can support you in developing strategies to become unstuck. 


Let’s delve into ADHD paralysis—its signs, causes, components, and the practical strategies you can use to initiate, engage with, and complete tasks. 


Understanding ADHD


ADHD, also known as attention deficit hyperactivity disorder, is a neurodevelopmental difference and neurodivergent condition.


It impacts cognitive functioning and the way those with ADHD navigate the world. 


Due to these neurological differences, individuals with ADHD may experience impulsivity, hyperactivity, and inattentiveness as common traits of ADHD. 



You may face challenges with sitting still, managing time, focusing, and emotional regulation. 


What Is ADHD Paralysis?


ADHD paralysis is also sometimes referred to as analysis paralysis or ADHD shutdown and is not an official diagnosis itself but involves a set of symptoms experienced by those with ADHD. 


It is like a freeze response where you become overwhelmed by your responsibilities to the point where initiating a task feels like climbing a mountain. 


The inability to focus on getting the task done can further complicate decision-making in the future. You may have a ton of tasks that need to get done but not enough time to do them. 


This experience can make it difficult to fulfill daily responsibilities, and you may face challenges in school, work, or relationships because your obligations start to fall to the wayside. 


As a result of this, people with ADHD may experience societal stigma and may be mislabeled as lazy or careless rather than receiving the support they need to succeed. 


Working with a mental health professional can be a first step to recognizing your strengths, advocating for yourself, and discovering the accommodations that work for your needs. 


Types of ADHD Paralysis


ADHD paralysis can further be broken down into three main types: choice, mental, and task. 

Understanding what type of ADHD paralysis you are facing at any given moment could support you in tailoring coping mechanisms to the situation:


  • Task Paralysis: You may experience difficulty starting a task because of anxiety. This usually occurs at a higher frequency when the task is new or complex. On the other hand, you may also experience a lack of motivation to start a task if the task is too boring or mundane. 

  • Choice Paralysis: Also known as analysis paralysis or choice paralysis. This occurs when someone is faced with a decision that involves a lot of choices. You may struggle to make the decision due to an overwhelming number of options. This can occur for major and minor decisions. 

  • Mental Paralysis: This is linked to overstimulation, where you become overwhelmed by emotions, thoughts, or information within your environment. This leads to cognitive struggles where you may face challenges organizing your thoughts and processing information. 


Recognizing the Symptoms of ADHD Paralysis


ADHD impacts executive functioning, which involves a set of mental processes that help you plan, focus, and make decisions so that you can achieve your goals. 


The symptoms involved in ADHD paralysis are the result of these challenges with executive functioning. 


Some of these symptoms related to ADHD paralysis include: 


  • Time Agnosia: Losing track of how much time has passed while working on a task.

  • Decision-making challenges: Difficulty making decisions due to excessive thinking about options.

  • Trouble Initiating Tasks: The struggle to start a task, even if it is urgent or high-priority

  • Inability to Focus: Challenges in maintaining attention long enough to complete tasks.

  • Trouble Prioritizing: Finding it hard to determine which tasks hold the most importance.

  • Heightened Anxiety: Emotional responses resulting from feeling paralyzed.

  • Emotional Sensitivity: Increased emotional reactions to stressors.

  • Easily Distracted: Frequent shifts of focus away from tasks.

  • Task Switching: Jumping from one task to another, leaving multiple tasks unfinished. 


These symptoms exist on a spectrum and differ based on the person. This makes the symptoms of ADHD paralysis as varied as ADHDers themselves. 


ADHD Paralysis vs. Procrastination


While ADHD paralysis may seem like procrastination, the two also differ. 


Procrastination involves a conscious choice that is made daily not to do a task for whatever reason.  


While ADHD paralysis is an unconscious reaction that occurs to being presented with tasks and responsibilities. Your body freezes as a result of feeling overwhelmed.


The Impact of ADHD Paralysis


If you experience ADHD paralysis, it may impact various areas of your life, including work, school, and personal responsibilities. 


This can lead to a variety of consequences, including:


  • Decreased academic performance

  • Trouble becoming or staying employed

  • Strained relationships

  • Increased levels of stress

  • Low self-esteem


Strategies for Coping with ADHD Paralysis


There is no one-size-fits-all approach for ADHD paralysis, but here are some practical strategies that may support you in managing ADHD paralysis:


  1. Break Tasks Down: Trying to complete an entire task all at once can seem daunting. Instead of doing this, you can break the task into smaller breaks. Give yourself a due date and an action date for each of the smaller parts. This way of breaking up the breaks of your tasks causes you to be less likely to feel overwhelmed and experience task paralysis.

  2. Daily Brain Dumps: If you have a lot on your plate, it is unlikely that you’ll be able to remember it in your mind. Instead, write down your thoughts in a journal on a daily basis so you can declutter your mind and focus on essential tasks. 

  3. Schedule Action Dates: You have likely heard of a simple to-do list. On top of a list of tasks that need to get done, create an action date list that specifies when the tasks will be completed. This will hold you accountable.  

  4. Incorporate the Pomodoro Technique: This technique allows you to take breaks throughout a task so you are less likely to get overwhelmed. This in turn reduces your risk of experiencing task paralysis. The Pomodoro technique works by spending about 25 minutes on a task and then taking a 5-minute break. You repeat this until the task is done. You don’t have to use these intervals. You can choose longer or shorter work or break periods that fit your needs.

  5. Simplify Your Planner: Instead of having so many tasks listed on your do-to list, simplify the planner down to your most urgent and important tasks. Focus on one task at a time to minimize the chances of becoming overwhelmed by a long to-do list. 

  6. Use Management Tools: Time management is a big struggle for ADHDers. Choose one time management tool that will support you in keeping track of deadlines. Stick with one planner so you are not overwhelmed with how many tools are out there. 

  7. Add Novelty: If you are struggling with a lack of motivation to get a task done, you may need a dopamine boost. ADHDers often thrive on novelty. You can get a dopamine boost by playing music or keeping your space interesting with fidget tools.

  8. Engage in Enjoyable Activities: Consistently engaging in boring activities all the time is a way to make it so you face challenges with becoming motivated to complete a task. You can balance these mundane tasks with rewarding activities.

  9. Seek Support: Body doubling involves the use of an accountability partner who will motivate you to complete a task. Reach out to a coach or for a body double. 

  10. Act Immediately: Waiting some time to complete a task may make you feel overwhelmed and may increase the chances of ADHD paralysis. Instead, complete small tasks right away to prevent overwhelming feelings later.

  11. Enjoy the Satisfaction of Crossing Off Tasks: ADHDers usually thrive on dopamine to give a motivational boost. You can boost your dopamine levels by celebrating each time you complete a task. Mark these items as complete to reinforce progress.

  12. Participate in Support Groups: Connect with others for a sense of community and shared strategies.

  13. Design an ADHD-Friendly Environment: Distractions can easily make ADHD paralysis more likely to occur. To minimize this risk, create spaces that minimize distractions and support your routines.

  14. Practice Self-Compassion: Acknowledge that navigating a neurotypical world can be tough. Use affirmations to remind yourself of your worth.

  15. Find what gives you purpose: We all have our goals for what we want to achieve in life. We may dislike a specific task, but if it is part of achieving our goal, we can motivate ourselves using this. For example, you may want to graduate from university. Perhaps there is a topic in a lecture you dislike. You can motivate yourself to learn and study this material by keeping your goal of graduating with high grades in mind.

  16. Focus on Completion: Focusing on perfection can hold you back from completing a task. Instead, focus on completing tasks, rather than trying to make the finished product perfect. 

  17. The RAN technique involves three steps that make a task more rewarding for you to complete as an ADHDer. The acronym follows this pattern: Reward: Give yourself a reward when you start the task and throughout the task. Accountability: Hold yourself accountable. Ask a buddy to remind you and hold you accountable. Novelty: Add in new information and ways of completing a task to old tasks to make them more engaging and fun.

  18. Consider Accommodations: ADHD can be considered a disability if it interferes with your functioning. Don’t hesitate to request support in your academic or work settings. This could include remote work, flexible work hours, or a quiet space to work. 

  19. Utilize the STOP Method: When feeling overwhelmed, pause, assess your situation, and choose a mindful course of action.

  20. Practice relaxation techniques: When you feel overwhelmed by a task, it is important to take a step back and allow yourself time to relax and take a breather. This refresh allows you to reduce your feelings of overwhelm and the risk of task paralysis. Some techniques you can practice are deep breathing, going for a walk, or the 5-4-3-2-1 grounding technique.

  21. Seek Neurodiversity-Affirming Therapy: Find a therapist who affirms your identity and helps you navigate your challenges.


Book a Free Consultation with Bee Kind Counselling

Are you struggling with ADHD-related challenges and seeking effective coping strategies? We’re here to help.


Book a free 15-minute consultation with our trained ADHD therapists to develop a personalized plan customized to your unique needs.


Email us at admin@beekindcounselling.ca or go through the link below to take the first step toward managing ADHD paralysis!




52 views0 comments

댓글


bottom of page