ADHD paralysis is a form of executive dysfunction where you struggle to start or complete tasks, often finding yourself stuck in unproductive behaviours like endless scrolling instead of taking action.
Strategies to Break Through ADHD Paralysis:
Use the Countdown Trick Constrain activities with time limits. Use timer principles from everyday devices like microwaves. Commit to tasks for specific durations, such as tidying while clothes wash or scrolling only while pasta cooks.
Motivate Your Future Self Ask what actions today will benefit your future self. Create accountability by thinking ahead. Place reminder notes like "Do it for future you" to encourage task completion.
Pair Tasks with Treats Make mundane tasks more enjoyable by adding small pleasures. File taxes with your favourite tea, study with hot chocolate, or jog while listening to an audiobook. Only allow the enjoyable activity during the task.
Find an Accountability Partner Leverage the power of another person's presence to maintain focus. This can be:
Video chatting with a friend during chores
Joining clubs for hobby consistency
Working in public spaces like libraries or coffee shops
Embrace Imperfect Action Avoid the all-or-nothing mindset. Perfectionism leads to paralysis. Instead:
Do a few dishes, not the entire sink
Declutter one small area for 10 minutes
Aim for a "medium" job, not a perfect one
Key Insight: Executive dysfunction is challenging, but these strategies can help you break through ADHD paralysis and take meaningful action.
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