ADHD paralysis — what it is and how to stop it

ADHD paralysis is a common experience for people with attention-deficit/hyperactivity disorder (ADHD). It can cause you to feel stuck or unmotivated to start or finish tasks. You feel glued to the spot (although you’re not physically paralyzed) and simply can’t find it in you to move on to the next thing.

In this article, we talk about what ADHD paralysis is, what it looks like, what causes it, and how to combat it to feel more successful and productive.

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What is ADHD paralysis?

Although ADHD paralysis isn’t a clinical diagnosis, it’s a common phenomenon that affects many, if not most, people who live with ADHD. It isn’t a true medical or physical paralysis, but a description of the way ADHD often makes you feel like you’re completely stuck. Although, many people going through ADHD paralysis might find it difficult to physically move.

When you’re in ADHD paralysis, you may feel so overwhelmed by the choices or tasks before you that you feel like you’re unable to take any action and become paralyzed. Sometimes, you may know what you need to do but find it nearly impossible to find the motivation and energy to take the first step. At other times, you may feel so mentally paralyzed that you don’t even know where to start.

ADHD paralysis is caused by the way this condition affects your brain and causes executive dysfunction, or a difficulty with complex cognitive tasks like planning and motivation. It isn’t a moral failure or a sign of laziness, it’s ADHD. Getting effective treatment for ADHD can help you combat ADHD paralysis along with other ADHD symptoms that can interfere with your life.

Types of ADHD paralysis

ADHD paralysis can show up in 3 ways: mental paralysis, choice paralysis, and task paralysis.

ADHD mental paralysis

Mental paralysis can feel like “brain fog” or a “brain crash.” It happens when you’re overwhelmed by thoughts, fears, emotions, or information. When there’s too much information coming in, your brain can have difficulty processing and may shut down due to the overload. 

For example, you might be at a loud party where everyone is talking over each other and start shutting down. People around you might think you’re shy or feel down, but you’re really just overwhelmed by sensory input.

Mental paralysis can lead to ADHD procrastination because you feel so overwhelmed that you can’t move forward. For example, you might have a deadline coming up, but you have become so overwhelmed by the sensory input throughout the day that you find yourself able to only mindlessly scroll or binge TV for hours to decompress.

ADHD choice paralysis 

When you have too many choices, you might get caught up ruminating about the possible solutions or outcomes and never get around to making a decision. This phenomenon is called choice paralysis. 

You may be more likely to experience choice paralysis when you have to make a quick decision that has consequences. The weight of responsibility and the unknown outcomes can contribute to the feeling or paralysis. But people with ADHD can also become paralyzed when making simple, low-stakes decisions.

For example, you could have choice paralysis when deciding which college to attend or which job offer to take. There are so many options, and you have no idea how to begin making a decision. But you can also face choice paralysis when it comes to choosing a meal off the menu or a movie to watch.

Choice paralysis can lead to procrastination because it can cause you to have a hard time prioritizing steps and tasks. It may seem like there are so many things you need to complete that you can’t decide which to start with. 

You may also enjoy: 9 ADHD tools for time management and more

ADHD task paralysis

Task paralysis is when you feel a sense of dread, fear, or panic that paralyzes you when you think about a task you need to complete. While most people (with and without ADHD) experience a form of task paralysis for time-consuming or important tasks, people with ADHD can experience it even when a task doesn’t seem difficult.

For example, imagine you have a few dirty dishes in the sink; you know washing them will only take a few minutes. But when you think about doing it, you feel a sense of dread and anxiety. The simple fact of having the task to complete makes you feel paralyzed or stuck.

What are the symptoms of ADHD paralysis?

ADHD paralysis can last anywhere from a few minutes to several days, weeks, or even months in severe cases. 

Keep in mind that being in ADHD paralysis doesn’t always mean that you’re unable to do anything at all. You can face ADHD paralysis in one area of life and not another. For example, you could be completely engaged in your social life from day to day, but find yourself facing task paralysis for weeks when you need to complete an important project at work.

Some signs that you’re affected by ADHD paralysis include:

You feel physically “stuck” and can’t start tasks

• You find it difficult to get out of bed or off the couch, especially when you have an important task or decision to make.
• You feel physically restless, yet your mind stays stuck and unable to decide on the next step.
• You avoid tasks that require sustained focus, and important deadlines or responsibilities slip by.
• You daydream or zone out instead of focusing on the task at hand.
• You procrastinate by engaging in mindless activities, like scrolling on social media or watching TV.

You struggle to follow through

• You constantly switch between tasks, but don’t complete any of them.
• You start new projects frequently, which excites you and leave unfinished tasks to pile up and add to your stress.
• You spend excessive time researching or planning but never take action.
• You hyperfocus on low-priority tasks and neglect more important ones.
• You avoid making decisions, even simple ones, because they feel too overwhelming.
• You experience time distortion, either losing track of time or feeling like tasks will take forever to complete.

You’re overwhelmed when there’s too much going on

• You feel overwhelmed when thinking about all of the different solutions to a problem.
• You experience extreme guilt or frustration, which triggers a cycle of self-blame over unfinished tasks.
• You feel mentally exhausted even after minimal effort or just thinking about your tasks.
• You struggle to break tasks into even manageable steps.
• You struggle with perfectionism; the fear that your work won’t be good enough stops you from starting.
• You experience time distortion, either losing track of time or feeling like tasks will take forever to complete.

Where does ADHD paralysis come from?

Research has found that people with ADHD have differences in their brains, which helps explain ADHD paralysis.

Specifically, people with ADHD experience executive dysfunction. Parts of the brain, primarily the prefrontal cortex, are responsible for executive functions. These include important complex tasks, including:

• Decision making
• Judgment
• Planning
• Organization
• Prioritizing tasks
• Impulse control
• Working memory
• Emotional regulation

People, including people with ADHD, who experience executive dysfunction have differences in this area of the brain, making it harder for them to engage in complex tasks.

One study found that people with ADHD struggle to make decisions due to low neural gain — which means that their brains struggle to prioritize important information and actions over distractions. When someone with ADHD experiences choice paralysis, it’s partly because their brain has trouble tuning into the most relevant information and ignoring the less important distractions.

Know that ADHD paralysis isn’t caused by laziness or any other moral “failure.” It has nothing to do with what kind of person you are. It’s simply a result of the way ADHD affects your brain.

How to stop ADHD paralysis — 5 things to try

ADHD paralysis can be one of the most challenging aspects of living with ADHD. Luckily, there are things you can try to get out of ADHD paralysis and start building a more fulfilling and meaningful life.

Plan tasks on a calendar

To prevent feeling overwhelmed, try planning out your tasks on a calendar. Instead of simply putting the date they’re due, plan them out according to when you’ll complete them. This lets you become more aware of what you need to do, and when you’ll have time to do it. Be as specific as possible about the tasks you plan. For example, instead of planning out “chores,” plan out grocery shopping, washing dishes, and laundry.

Avoid digital overstimulation

Sensory overload — or ADHD overstimulation — can fuel ADHD paralysis. Although you might feel like you’re decompressing by scrolling or binging, in reality, spending too much time staring at screens can overwhelm your senses and cause you to shut down. As hard as it may be, try to minimize noise and visual distractions, especially when you’re trying to get out of paralysis to complete an important task. 

Using grounding techniques can be an effective way to cope when you’re feeling overstimulated. Try the 5-4-3-2-1 technique to reconnect with your physical presence in the here and now. 

• First, look around and find 5 things you can see.
• Next, listen for 4 different sounds you can hear.
• Then pick up 3 objects to feel their texture, weight, and temperature.
• Use your sense of scent to identify 2 different smells in the air.
• Lastly, take a sip of water, gargle with mouthwash, or eat a snack. Pay attention to the flavor.

Trust your first instinct

Overthinking the solution to a problem can get you stuck on the details. While reviewing and assessing plans is important, overdoing them is counterproductive. That’s why one method to avoid ADHD paralysis is to go with your gut. While your first instinct may not prove to be the best long-term idea, it can at least get you moving on a task you may have been unable to start.

Learn more about dealing with ADHD overthinking.

Break big tasks into smaller, more manageable pieces

If you feel overwhelmed by the prospect of a large project, task, or assignment, stop thinking about the task as one massive behemoth and try to see it for its smaller parts. Simpler, less intimidating tasks are often easier to take on individually than tackling the task as one big, complicated assignment.

Reward yourself for a job well done

Celebrate achievements and reward yourself when you can complete tasks successfully. It can help you get out of ADHD paralysis more quickly when your brain starts to associate a completed task with the positive feelings of a reward. 

Rewarding yourself can create a behavioral incentive to follow these tips and prevent ADHD paralysis from derailing what you have to get done. Plus, it can be a way to practice self-compassion and counter any lingering feelings of guilt or shame associated with paralysis.

Speak with a licensed ADHD healthcare provider

The best way to combat ADHD paralysis is to get ADHD treatment. ADHD treatment, including stimulant and non-stimulant ADHD medication, behavioral therapy and coaching, and cognitive-behavioral therapy techniques, have been found to be effective in reducing symptoms.

A licensed ADHD healthcare provider can help you get the treatment you need to manage your ADHD symptoms, including ADHD paralysis. ADHD providers, including therapists and other medical professionals, who have experience with ADHD diagnosis and care can provide a specialized treatment plan to help you manage your symptoms and live a better life. 

Find even more ways to get out of ADHD paralysis.

Key takeaway 

• ADHD paralysis is a colloquial term that describes an experience that many people with ADHD face. It can cause you to feel completely frozen or stuck, especially when there’s too much to process.
• ADHD paralysis is not a sign of laziness; it’s caused by the way ADHD affects your brain (executive dysfunction).
• There are ways to combat ADHD paralysis, including planning out tasks and deadlines, avoiding digital overstimulation, trusting your gut, breaking tasks up, and rewarding yourself for completed tasks.
• The best way to beat ADHD paralysis is to get ADHD treatment. There are many effective treatment methods for ADHD, including medication and therapy.

Help for ADHD paralysis is waiting

ADHD paralysis is one of the hardest parts of living with ADHD, and can make you feel like you’re not reaching your full potential. Luckily, ADHD can be treated. Klarity Health makes it simple to connect with an ADHD provider often in as little as 24 hours to get the assessment and treatment you need.* Find an ADHD provider on Klarity Health today and beat ADHD paralysis.