What is Task Paralysis?
Have you ever had a task that you’ve needed to do that seems really straightforward on the surface, but for some reason it feels almost impossible to get it done? You may find yourself endlessly procrastinating, or perhaps even sitting frozen in indecision.
Task paralysis, often referred to as analysis paralysis, is a state of being unable to take action or make decisions because you're feeling overwhelmed. It can look like procrastination, avoidance, or indecision. The longer it goes on, the more it becomes a cycle of inaction and increased stress. Task paralysis can be overwhelming, frustrating, and disheartening, but it's essential to remember that it's not impossible to overcome. Below I've outlined some strategies to help with task paralysis.
How does Task Paralysis Affect People with ADHD?
Task paralysis is really a problem of executive functioning - the part of our brain that allows us to make decisions, prioritize, direct focus, problem solve, or organize tasks. While many people struggle with task paralysis or executive dysfunction at one time or another, people with Attention Deficit Disorder (ADHD) are particularly susceptible because of the way ADHD impacts executive functioning in the brain. With ADHD, the constant bombardment of thoughts and distractions can make it even harder to start or complete tasks, worsening feelings of frustration and inadequacy.
At Work and School
Individuals with ADHD may struggle to break tasks down into small steps or prioritize them effectively, leading to missed deadlines or inconsistent productivity. Tasks such as studying for exams, completing assignments, responding to emails, and finishing projects require sustained attention and organization.
Day to Day Tasks
Small daily tasks like paying bills, doing household chores, attending appointments on time, or even making phone calls can feel overwhelming. The fear of making mistakes or forgetting important details also lead to avoidance behaviors, feelings of hopelessness, and shame.
Relationships
Individuals with ADHD may struggle to follow through on commitments or engage in activities with loved ones. This can lead to feelings of guilt, shame, and isolation.
Strategies for Addressing Task Paralysis
The following strategies work because they either increase dopamine and make a task more interesting and rewarding, increase accountability, or reduce stressors. You may find that some strategies work better for you, and some work better in specific situations.
Body Doubling
Ask a trusted friend or family member to sit with you in person or stay on a video or phone call with you while you do the task. Your friend isn’t there to do the task for you, they are there to keep you company while you do the task and they do their own thing. There’s also the option to do something fun with your friend afterwards as a reward. Choosing someone who will be supportive and not shame you is important here.
Body double works for many people with ADHD because it provides an external visual reminder to stay on task. It adds accountability, which can be particularly useful for tasks that don’t have a deadline.
The website www.focusmate.com is a platform that pairs people up online for 25, 50, or 75 minute body doubling sessions. The free version comes with 3 sessions per week.
Gamify Tasks
Anything can be turned into a game. Make an otherwise boring task more fun and interesting by turning it into a game, a quest, or a challenge. This works by adding dopamine to the task, the reward chemical in your brain. Here are some examples:
Ways to Gamify Tasks | Examples |
Set a timer for 10 minutes and race the clock. | I challenged myself to do as many dishes as I could before the timer went off. |
Track your success in some way and then celebrate with a reward. | I get points for every chore I do around the house, at the end of the week I get a reward if I've got enough points. |
Make part of the task aesthetically pleasing or beautiful. | For every task that I complete on my list I colour in a square in my journal. When I've done my whole list, it makes a beautiful rainbow. |
Compete with a friend. | My lab partner and I race each other to get our homework done. |
Race to beat your personal record. | I bet I could fold the laundry 5 minutes faster than I did last week. |
Reframe your task as a quest, build lore and a sense of adventure into the task. | In the heart of every bustling marketplace lies the gateway to adventure, where the humble shopping list becomes a sacred scroll, guiding the intrepid hero through aisles of plenty and perils aplenty. Armed with nothing but a trusty steed (shopping cart) and a keen eye for quality, our valiant champion sets forth into the unknown... |
Break a large project down into levels with rewards along the way. | After finishing the outline of my essay, I get to eat a cookie. |
There’s lots of room to get creative here, make it your own!
Avoid Perfectionism
Trying to avoid mistakes or trying to create the perfect outcome can build the stakes so high that it’s impossible to get started or move forward on a task. It doesn’t have to be perfect, especially not the first time around.
Break it Down
Even regular daily tasks can start to feel overwhelming for people with ADHD. Breaking tasks down into their smallest components can help make tasks feel less like mountains and more like something that’s manageable. Learning to break tasks down is a skill in itself. The ‘Magic To Do’ feature at https://goblin.tools/ is an AI driven tool that can help you learn to break down tasks into smaller steps.
Create a Meaningful Deadline
Setting a deadline for yourself will add accountability. Make the deadline meaningful to you by connecting it to your personal values, or by asking someone you respect to hold you accountable.
Pick the Best Time and Prep for Success
Are you trying to complete boring tasks in the evening after a long day of work when your meds are wearing off? Give yourself the best chance of completing the task by picking out a time a few days before and setting yourself up for success. When are you naturally most productive? When is your optimal medication window?... Hint: it’s likely a few hours after you take your meds. What items do you need to get the task done? Plan to have a snack, drink water, and/or use the washroom before starting to reduce interruptions. Anticipate distractions and take time to address them before starting the task, for example putting your phone in the next room on silent. Setting yourself up a few days in advance reduces your mental load in the moments leading up to starting the task. When the time comes to start, you’ll have given yourself the best environment for success.
Outsource Boring Tasks
If you have the means, outsourcing boring tasks can be one of the most effective ways to manage task paralysis. This could look like hiring a cleaner a few hours a month or an assistant for your business. This option isn’t available for everyone, as there is a cost associated with it.
Use Self-Compassion
Remember, struggling with task paralysis or executive dysfunction is not a reflection of your worth or your abilities. Beating yourself up over feeling stuck only makes the task paralysis worse. Using self-criticism as a motivator will damage your self worth in the long run. Instead, validate your own experience for yourself, speak to yourself like you would speak to a close friend, and encourage yourself to keep trying.
Reach Out For Help
Lastly, reach out for help from friends, family, teachers, or professionals. You don’t have to keep struggling with this alone.
Still stuck? Working with a therapist can help
Hi! I'm Amy.
I'm a Registered Psychotherapist Qualifying in Guelph, Ontario. I specialize in helping adults with ADHD and I offer virtual sessions Ontario wide.
Click here to book your 30 min free consultation today.
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