Who can relate to the following scenario? You have a list of important things that must be completed however you simply can’t get started. It feels overwhelming, as if your brain just won’t let you get started.
This is known as “task paralysis” and is something I hear over and over again from my clients with ADHD. ADHD and task-paralysis often go hand-in-hand. They describe procrastinating on doing “the thing” until the panic of the potential consequence finally pushes them into action. A high school client described procrastinating until a “mental breakdown happens” and after sobbing for hours, finally completed the assignment.
Task paralysis is not a diagnosis. It is a symptom referring to the inability to focus, concentrate or perform tasks when living with ADHD. Many of us will procrastinate when it comes to boring or tedious tasks, however for those with ADHD this becomes extremely challenging and impossible to complete. In fact, they can become so overwhelming that you may avoid them all together, instead seeking behaviors that bring stimulation to areas of the brain that reduce anxiety.
What Are The Symptoms Of Task Paralysis?
The symptoms of ADHD task paralysis may vary, and this is not an exhaustive list however the most common pattern leading to “paralysis” includes:
- Brain fog
- Lack of focus
- Exhaustion
- Brain “freezes”
- Irritability
- Time blindness
- Uncertainty of how to begin a task or assignment
- Overthinking and/or overanalyzing a problem or task
Why Does Task Paralysis Happen?
ADHD impairs activity in four functional regions of the brain: frontal cortex, limbic system, basal ganglia, and reticular activating system. The frontal cortex controls executive functions: starting, organizing, and sustaining effort on a task and those with ADHD exhibit decreased activity in this area. Individuals with ADHD have a decreased ability to make plans, regulate their own behaviors, manage their time effectively and organize their thoughts, which are all under the management of the executive functioning center.
Now some of you may be thinking, “Isn’t this just procrastinating?” Procrastination is mentioned a lot when discussing ADHD. However, these individuals are not “lazy” or “natural procrastinators”. These are not considered symptoms of ADHD. Task paralysis is different in that it results from a cognitive overload, overwhelm and indecision.
How To Avoid Task Paralysis & Get Things Done
Set Priorities So They Don't Become Urgencies
Those with ADHD love a list! I work with my clients to review their lists and choose the top 3 things that MUST be accomplished the next day. The top 3 items are completed before moving on to any other items on the list, no skipping to the more fun items.
Use A Planner And/Or Calendar
Staying organized is essential and this requires a way to see all of the important dates, tasks, and events in order to keep track. I explain to my clients, this must be open and easy to see on the desk or on the wall. The phone will not work, because “out of sight out of mind” is the ADHD mantra (there are several).
Break Down The Work
There are many different techniques that can work here, so choose what works best for you. I start with The Pomodoro Technique which works like this:
1) Decide what task or assignment you want to work on and how much time spent on this task
2) Set timer for 25 minutes
3) After 25 minutes take 5-10 minute break
4) Continue until the complete time assigned for task is completed.
Remember, learning about the cause of task paralysis can help you better understand why you are feeling overwhelmed. This allows you to try out new ways to help navigate through the challenges of ADHD. If you have questions or are looking for support in managing your ADHD and task paralysis, contact our team to book an appointment or schedule a free consultation.
Meet The Author
LAURA KOBAR
MS, MC, LMHC, LPC
Meet The Author
Laura is a Clinical Counselor at Sea Glass Mental Health. Laura specializes in ADHD, trauma, anxiety, depression, and DBT. She works with teen, couples, and adult populations.
