Key Takeaways:

• Task paralysis is a phenomenon that many individuals with attention deficit hyperactivity disorder (ADHD) suffer from.
• It results from executive dysfunction, where an individual feels too overwhelmed to complete a task or list of tasks.
• You can use five strategies to overcome task paralysis, such as organizing your tasks, putting them into sub-tasks, and giving yourself rewards.

There’s nothing worse than having a to-do list so incredibly high that you feel like you’ll never get through it. It’s even worse when you can’t even start this list. You know what we mean? When you know you need to start getting things done, but you just can’t do it. A strong, overwhelming feeling takes over your body, you suffer from brain fog, and you end up lying down on the sofa and watching an easy movie instead of working on your tasks.

There’s actually a word for this, and it’s task paralysis.

What is task paralysis?

Most people will experience task paralysis at least once in their lives, but it’s a phenomenon most often found in individuals diagnosed with attention deficit hyperactivity disorder (ADHD). It’s basically exactly how we just described it. You have several tasks you need to do, but you can’t seem to motivate yourself and get extremely overwhelmed. Therefore, instead of doing any of the tasks, you do none.

Task analysis can also be referred to as mental paralysis or choice paralysis (depending on the type you’re experiencing) and is a psychological phenomenon associated with problems with executive functioning. Those with ADHD paralysis tend to suffer from a broad spectrum of executive dysfunction, which also includes things like working memory issues, problems with organization/time management, and intense emotions that are hard to regulate.

Feeling overwhelmed by tasks can affect your daily life, especially when it comes to work and running a household. That’s why finding the right strategy to reduce this task avoidance and get things done is essential.

5 strategies to reduce task paralysis

So, what are the best strategies for battling this freeze response, improving executive functions, and meeting tight deadlines without feeling overwhelmed?

While not every strategy works for everyone, here are the best five for you to try:

1. Organize each of your tasks

If you know you have a lot to do, you may have too many things running through your head, making it hard to start. That’s why it’s always a good idea for those with an ADHD brain to ‘dump’ all their thoughts onto paper.

From there, you can see what needs to be done and start to organize it. Review which ones you might not need to do and remove them. Prioritize the tasks you need to do in order of importance and add them to your calendar (hint: use task organizing apps), where you can track your progress, set reminders, and add due dates.

2. Turn each task into small, achievable sub-tasks

Looking at one massive mundane task can be overwhelming for anybody, so we understand why it might be hard to want to start it. The best way to handle a single task like this is to turn it into smaller, easier, and quicker sub-tasks.

For example, if you need to clean the house, instead of looking at it as a whole, set smaller tasks like ’emptying the bins’ or ‘vacuuming the floors.’ As you complete each sub-task, you’ll likely feel more motivated to move on to the next.

3. Focus on completing the tasks

Many people with ADHD have the common experience of wanting to complete tasks to absolute perfection, which is why it can feel overwhelming to start in the first place. That’s why it’s sometimes better to make the conscious decision to simply ‘complete’ the task, setting realistic expectations of what you can accomplish in the time frame you have instead of spending too long on perfection.

4. Offer yourself rewards for completion

A great way to boost motivation for tasks is to have something to look forward to at the end. Give yourself little rewards, whether it’s your favorite sweet treat or watching an episode of a TV show you love after you tick something off your list.

5. Consider a bit of movement

Physical activity can do more for your task paralysis than you might think. Research has found that exercise can improve many ADHD symptoms, such as emotional dysregulation, attention, and memory. Taking a break between tasks to get moving can also make them a bit less boring.

Final thoughts

We understand that task paralysis can be an extremely frustrating addition to your life, especially on top of other symptoms if you’re suffering from ADHD or other mental health conditions. Luckily, the strategies we mentioned are highly effective at battling things like poor time management, procrastination, and task freezing. For additional help with the anxiety you might experience from task paralysis, you can download the Calmer app for coping tools and resources.