ADHD and Task Paralysis
By Brooke Whitfield-Fattovich, MS, LMHC, NCC
ADHD Paralysis
Symptoms of ADHD can be a struggle, and they can impact every area of an individual’s life. It is imperative that we understand how our ADHD shows up in our daily functioning and what we can do to manage it better. Sometimes, the simplest of tasks can feel like a lot, leaving us not knowing where to begin. For those of us who experience ADHD paralysis, we know all too well the overwhelming feelings of taking on a task, no matter the size.
As a parent, full-time clinician, and PhD student, I face many daily tasks that appear enormous. These projects feel consuming, demanding my undivided attention and energy, and I often don’t know where to start. The state of my overwhelm results in procrastination; I become easily distracted and ultimately end up creating more anxiety for myself. My awareness that I am not tackling what needs to be done creates an ongoing vicious cycle of ADHD paralysis and stress.
What is it
ADHD paralysis is also known as ADHD freeze or task paralysis. It stems from overstimulation and overwhelm, executive functioning deficit, emotional dysregulation, and lack of routine and/or structure. Understanding the source of your task paralysis can help you to figure out how to tackle it.
When the ADHD brain experiences overwhelm and overstimulation, it can struggle with decision-making; therefore, encountering a large task with many parts can feel like an overload. Here is where our coping mechanisms show up, which, for me, typically look like procrastination. While procrastination helps you feel better in the moment, it intensifies feelings of anxiety and perpetuates the state of feeling overwhelmed. It then becomes increasingly more challenging to tackle the task at hand.
Executive functioning is crucial for focus, time management, planning, self-monitoring, and memory. Due to the executive functioning deficit associated with ADHD, this can undoubtedly create difficulty when planning to take on a project. Knowing how to navigate the challenges to counteract task paralysis will help us gain new skills that will benefit us in other areas.
Emotional regulation plays a significant role in pushing through unpleasant feelings. With ADHD, emotional regulation becomes one of the challenges that creates a snowball effect. When an individual with ADHD is met with a task they do not want to do, combined with poor emotional regulation skills, task paralysis is the outcome.
Lastly, routine and structure are beneficial for everyone, whether they experience ADHD or not. Routine and structure help prepare the ADHD brain for what to expect to avoid feeling overwhelmed. This way, we can plan the day accordingly around our responsibilities and feel better prepared to take on projects and combat task paralysis.
Where it shows up
ADHD paralysis can manifest in our personal lives, at work, and school. At home, it can manifest as putting off chores like laundry, doing the dishes, cleaning, and organizing. At work, it can manifest as avoiding projects, phone calls, submitting paperwork, or even leaving the office to use the bathroom or grab lunch. At school, students may put off assignments or studying until the last minute, increasing anxiety and lowering performance.
I have experienced task paralysis in all three areas. Before understanding how to work through them, I felt anxious, disorganized, overwhelmed, and stuck. This experience wreaks havoc on our self-esteem, productivity, performance, confidence, and willingness to take on new challenges.
Strategies
There are ways to prevent ADHD paralysis; however, they involve planning and consistency. To begin, find or create an environment conducive to focus with minimal distractions. For example, if you have an assignment to work on, some people need a quiet, low-stimulation space; I do well getting outside my house and going to an area with some movement and low background noise, like Barnes and Noble or Starbucks. If it is house chores you need to do, turning off the television and putting the phone away from you is helpful. Some people like to play music while they handle their home tasks. Next, break the project into parts, write it down, and chip away at it. It feels much less overwhelming when you approach it this way. After this, time management techniques like setting timers, body doubling, and having someone check in to keep you accountable. Timers help create a sense of the project’s beginning and end, lowering anxiety and increasing focus. Body doubling works with a buddy and encourages us to stay on task. You can do this in person or utilize virtual body doubling websites. Lastly, remember that being judgemental and harsh with yourself will not help you improve your focus; quite the contrary. Approach your needs with kindness and curiosity to find what works for you, and reach out for help and support when necessary.
Brooke Whitfield-Fattovich, MS, LMHC, NCC was born in Newcastle Upon Tyne, England, and moved to Florida at age 8. She graduated from Florida Atlantic University with a bachelor’s degree in Psychology and began her career in the addiction and recovery field in 2013. Brooke later earned a master’s degree in Mental Health Counseling and is currently pursuing a PhD in Counselor Education, focusing on marriage, couples, and family therapy. Working in private practice, Brooke specializes in women’s infertility, pregnancy, and postpartum issues, drawing from her personal experience with secondary infertility. Her dedication to helping others is reflected in her compassionate and holistic approach to therapy.
