AWhat is Task Paralysis?
Task paralysis is one symptom of ADHD and refers to times when you have a million things to do and can’t start on any one of them. So you just sit there. Maybe scrolling on your phone.
This can also look like:
-overthinking or overanalyzing
-mood changes
-brain fog or “zoning out” -struggles with focus
-difficulty starting a task
-difficulty prioritizing tasks
-an altered perception of time
You can find a full list of adult ADHD symptoms here.
The Science Behind It
Task paralysis occurs as a result of an altered state of executive brain functioning where organizing and planning may lead to an individual feeling overwhelmed and stressed.
This feeling of stress can look like a fight or flight response and can include avoiding, procrastinating, or ignoring a task.
Those with ADHD have been typically found to perform lower on tasks that involve directed attention and higher on those involving automatic attention. What this means is that there is a struggle to shift attention from one task to another, especially when there are lower levels of motivation to complete the tasks. The brain areas associated with attention and focus are smaller in those with ADHD.
In simple words, the brain struggles to put its attention on what it needs to focus on.
Other Types of ADHD Paralysis
Mental Paralysis: When too many thoughts and emotions result in struggling to be able to speak or move.
Choice/Analysis Paralysis: When too many options make it very difficult to make a decision.
That’s Me, What Now?
Do A Daily Brain Dump on Paper
This involves waking up and writing down all of your thoughts until the most pressing ones are written down in front of you. Take a look at the thoughts that need to be addressed that day and consider organizing them in a list. Side-bench the other thoughts for another day.
Make An Easy-To-Achieve To-Do List
Organize all of the things that you have to do in a day into a list. Try to be reasonable with what you can accomplish in a day.
If you over-achieved with the length of your list and you weren’t able to get all of the tasks done, that’s okay! Add those remaining items at the top of your list for the next day.
Do The Annoying Tasks First
Our brain functions on a reward system and the more satisfied it feels, the better you feel. When you complete the most dreaded tasks first, you will feel more accomplished and relieved. This will help you to develop behavioural momentum to get through your daily to-do lists.
Break Perfectionism
Focus on getting tasks done rather than fixating on how well or how efficiently you are to complete them.
Take A Break
Movement and exercise are effective tools for managing some of the symptoms of ADHD. Research supports that exercise has resulted in better focus and attention. Deep breathing exercises and meditation are also effective at grounding oneself in the moment rather than overstimulating oneself with the thought of their daily responsibilities. Breaks help with preventing overwhelm through information overload.
Treat Yourself
A reduction in stress through your favourite treat, book, or show can help to prevent activating the areas of the brain that perceive fear. Rewarding oneself has also been found to be an effective tool for triggering motivation.
Access Mental Health Resources
Rebound Total Health offers psychotherapy for those who want to work on managing their symptoms of ADHD. We also offer other specialized counselling services such as grief counselling for pet loss and family counselling. You can access mental health resources for your various needs at Rebound Total Health.