Breaking The Barriers of ADHD Paralysis

Breaking The Barriers of ADHD Paralysis

 

Feeling Stuck? Understanding ADHD Paralysis and How to Overcome It

 

Have you ever felt completely stuck, unable to start or finish a task, even when you really want to? You’re not alone! This is called ADHD paralysis, and it can make even the simplest tasks feel overwhelming.

 

But here’s the good news: ADHD paralysis isn’t permanent, and there are ways to manage it!

 

In this post, we’ll break it all down into three simple chapters:

  1. What ADHD paralysis is – so you can recognize it when it happens.
  2. What causes it – to help you understand why your brain feels "stuck."
  3. How to manage it – with a practical strategy to get unstuck and move forward.

 

If ADHD paralysis has ever made daily life feel like an uphill battle, this guide is for you! Let’s dive in.

 

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CHAPTER ONE: What is ADHD Paralysis?

 

ADHD paralysis is when people with ADHD feel stuck or overwhelmed, making it hard to start or finish tasks. 

 It can feel like being mentally frozen and/or unable to move forward.

You might find yourself pacing back and forth trying to get something done while feeling like you need to do everything all at once.

It’s like having a million tabs open in your brain (the computer), and then—boom—your brain catches on fire. Total system meltdown.

Okay, maybe not literally, but it sure can feel that way (lol)!

 

Here are common signs of ADHD paralysis:

  • Feeling mentally “stuck” or frozen
  • Struggling to start or complete tasks
  • Overthinking and decision paralysis
  • Pacing or fidgeting but not making progress
  • Feeling overwhelmed by too many choices
  • Avoiding tasks due to perfectionism
  • Brain fog or difficulty focusing
  • Procrastinating despite wanting to take action
  • Zoning out or shutting down under pressure
  • Feeling exhausted without doing much

 

 It’s no wonder we might feel tired all of the time! We can use up excessive energy against what feels like a glitch in the brain.

 

 

 

CHAPTER TWO: What Causes ADHD Paralysis?

 

ADHD paralysis is primarily caused by impairments in executive functions like planning and organization, common in individuals with ADHD.

Sensory overload and perfectionism may also contribute to feeling overwhelmed and stuck when trying to complete tasks. This can make getting simple things at home harder.

 

 

 

 

CHAPTER THREE: How You Can Manage ADHD Paralysis:

 

Once you’ve become aware that you are experiencing an ADHD paralysis spell, try this:

 

1. Make a habit to stop what you’re doing and IMMEDIATELY, or as soon as possible, move to a designated spot where you can take a TIME OUT.

 

Because a sign of adhd paralysis is overwhelm, you need to calm your nervous system. This might take some time, so please allow space for yourself to make mistakes. You are training your brain to respond to the paralysis and there might be times you might forget. It’s okay, just try again. (:

 

2. Set your timer for 5-15 minutes and make sure your phone is silent and out of reach, to avoid distractions. 

 

Do whatever is best for you to regulate your nervous system in order to clear your mind.

That can look like:

  1. 5 minute breath-work
  2. 5 minute stretches
  3. Sitting in silence
  4. 10-15 minute walk
  5. Mini dance break to (literally) shake it off

 

  Think of this time as a reset button for when your brain “malfunctions”.

 

3. After you feel more clear headed and relaxed, grab a pen and a piece of paper.

 

 

Breakdown your tasks into small steps. You can do this on a simple sheet of paper, note pad, or print out our daily planner sheet; designed to help break down your tasks in 4 sections:

  1. Hardest Priority
  2. Easiest Priority
  3. Self Care
  4. Brain Dump: Where you can write out anything you want to quickly jot down anything that isn't necessarily priorities, but reminders. 

 

ADHD TIP:

  • Avoid using notebooks—out of sight, out of mind! Keep your tasks visible to ensure you don’t forget them just because they’re tucked away on a page.

 

  • Your brain might want to skip over writing details of a task because "you'll remember it". Save yourself the possibility of forgetting and always write out any details! (i.e. the first task under "HARDEST PRIORITIES); see image below.

 

    ADHD-Friendly Daily Planner Sheet - fyog home

    If possible, make sure to print enough to last a few weeks!

     

     

     

     

    In Conclusion:

    Remember, you're not alone in your struggles with ADHD paralysis.

     Embrace your strengths and celebrate small victories along the way.

     Keep moving forward, believe in yourself, brighter days are ahead!

     

     

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