What is ADHD Paralysis?
If you have attention deficit hyperactivity disorder (ADHD), you may occasionally feel that you are physically incapable of getting started on a task, like you're 'stuck' — this is calledADHD paralysis.
While ADHD paralysis is not a formal medical diagnosis or an official symptom of ADHD, it is still common, and it can be frustrating to manage. Keep reading to learn more about ADHD paralysis, as well as how to overcome it when it occurs.
Symptoms
ADHD paralysis occurs when you become overwhelmed with information, such as tasks or instructions. You may feel like you are 'shutting down' or 'freezing.'
ADHD paralysis can look different from person to person. However, symptoms can include:
being unable to start tasks, even when they are time sensitive
experiencing difficulty managing tasks
large shifts in mood
experiencing difficulty maintaining focus
time blindness
inability to make decicions
switching between tasks
losing your train of thought
brain fog
intentionally avoiding tasks that require sustained focus
When this happens, you may feel like blaming yourself. However, this is often something that is out of your control.
Procrastination vs. ADHD paralysis
While procrastination and ADHD paralysis may seem similar on the surface, they are different.
Procrastination can involve prioritizing easier or less urgent tasks in order to put off tasks that you do not want to do. On the other hand, it can be difficult to start anything at all with ADHD paralysis, no matter how much you may want to do said task.
Types of ADHD paralysis
There are three different types of ADHD paralysis, which can occur for different reasons.
Mental paralysis
ADHD mental paralysis may occur when you feel overwhelmed by thoughts, emotions, and information. This can also happen when you experience sensory overload.
Similar to sensory overload, ADHD mental paralysis can lead to difficulty processing and organizing your thoughts. You may have difficulty deciding on what actions to take or what to say in your current situation.
Task paralysis
You may experience ADHD task paralysis, also called procrastination paralysis, when presented with:
a new or unfamiliar task
a complex task that requires multiple steps or instructions
a boring or repetitive task
When you experience task paralysis, you may try to put off the associated task for as long as possible by doing other tasks or zoning out. This can be harmful if the task at hand is high priority or time-sensitive.
Decision paralysis
ADHD decision paralysis, also called choice paralysis or analysis paralysis, occurs when you are overwhelmed with different options and have difficulty making a decision.
Decision paralysis can affect everything from work-related tasks, such as making a choice regarding a work project, and everyday tasks, such as choosing a restaurant for dinner.
How to avoid ADHD paralysis
There are several strategies for overcoming ADHD paralysis:
'Brain dump'
Keeping tabs on all the information you receive can take a lot of mental energy. To reduce the chances of key information slipping your mind, you can do a 'brain dump':
Get all of your thoughts out on paper, a digital document, or sticky notes.
Look them over and remove anything that is not needed.
Organize the remaining thoughts, allocating them into similar categories or sorting by deadline.
Add them to your digital calendar or spreadsheet to track them. If possible, set up automated reminders of due dates and events.
Break down tasks
Splitting a complex task into smaller steps can help combat task paralysis by helping you get started. Make a list of these smaller steps. Each step should take no longer than an hour to complete.
Checking off these smaller subtasks can make the overall task seem achievable and help you build the momentum to finish the entire task.
Take breaks
It may seem counterintuitive, but taking breaks can help you make more progress toward your goals. New or complex tasks can lead to mental exhaustion and information overload, and repetitive tasks can be understimulating.
Taking a quick break to just get up and move around can give your brain a well-deserved rest. When you get back, you will feel refreshed and motivated to continue working on the task.
When to seek help
If your ADHD paralysis is significantly affecting your career, daily life, or relationships, it may be beneficial to seek out help.
An ADHD coach or occupational therapist may be able to help you develop strategies to overcome your ADHD paralysis. If you already see a therapist, you can discuss it with them, and they may be able to refer you to a qualified expert if they are not able to address it themselves.
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