ADHD Paralysis and 7 Tips to Overcome It

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that commonly starts in childhood and can carry on into adulthood. Dealing with ADHD can be challenging as individuals affected often face difficulties in regulating attention, controlling impulses, and managing hyperactivity. The symptoms include difficulty sustaining attention, being easily distracted, impulsivity, restlessness, and challenges with organization and time management impacting various aspects of their lives.

With ADHD sometimes comes an occurrence referred to as ADHD paralysis. 

What Is ADHD Paralysis?

ADHD paralysis occurs when someone with ADHD feels overwhelmed by their surroundings or the volume of information they're dealing with. This overwhelming feeling causes them to freeze up, or feel mentally stuck, making it challenging for them to think clearly, initiate tasks, make decisions, or complete activities.

This sense of "paralysis" can arise due to various factors related to ADHD, such as challenges with organization, prioritization, sustaining attention, or managing impulsivity and can last for weeks at a time.

ADHD Paralysis Symptoms in Adults

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The main symptoms of ADHD paralysis in adults are:

• Difficulty starting or completing tasks or activities.
• Difficulty making decisions.
• Overthinking problems.
• Becoming distracted and finding it difficult to maintain focus.
• A lack of clarity and motivation.
• Mood swings.
• The feeling of being overwhelmed.

It's essential to address these difficulties through tactics tailored to help prevent ADHD symptoms, such as breaking tasks into smaller steps, using organizational tools, seeking support, and trying to avoid distractions. 

The Three Types of ADHD Paralysis and Tips to Overcome Them

There are three types of ADHD paralysis. If you're experiencing any of the symptoms listed above, it's beneficial to identify which type affects you most frequently. This understanding can help you pinpoint the causes and apply the right tips to help you overcome them.

• Mental paralysis: Mental paralysis is when people with ADHD are overwhelmed with thoughts, or overloaded with information. It causes the individual to experience difficulty focusing or organizing their thoughts. This sensory overload often presents itself as brain fog and causes the individual to struggle to focus, problem-solve,  or complete complex tasks.

• Choice paralysis: Choice paralysis happens when people with ADHD are forced to make a decision where they have many different choices. It causes them to overthink their decision and become overwhelmed by the situation and unable to decide.

• Task paralysis: Task paralysis is when a person with ADHD feels hesitant, or unmotivated to start a new task. It causes them to procrastinate, and avoid completing the task. 

7 Tips to Help Overcome ADHD Paralysis

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If you are struggling with ADHD paralysis, here are seven helpful tips to help you overcome it:

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1. Write Things Down - Utilize planners, to-do lists, calendars, or apps to keep track of tasks, deadlines, and priorities. Write things down, as visual aids and reminders can help you organize your thoughts and tasks effectively.‍
2. Designate Project Hours - Look at your planner in advance and divide your work into intervals with breaks in between to enhance focus and productivity. ‍
3. ‍Seek Support - Reach out to friends, family, or counsellors for support. Seeking support when dealing with ADHD paralysis can help you find effective strategies to manage and overcome these challenges.
4. Break Tasks Down - Divide larger tasks into smaller, more manageable, achievable steps to avoid feeling overwhelmed by the enormity of the task. 
5. Pre-Plan - Pre-plan daily tasks like cooking, projects, and social outings to help you avoid being faced with on-the-spot decisions. 
6. Avoid Distractions and Overstimulation Where Possible - Minimize potential distractions by creating a quiet workspace, turning off notifications on your phone and computer, using noise-cancelling headphones, or implementing time blocks dedicated solely to specific tasks.
7. Schedule Time For Yourself - Schedule time to do something you love each day. This will allow you to recharge and focus on upcoming tasks.

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If You’re Suffering From ADHD Paralysis, Phare Can help

To overcome ADHD paralysis, understanding its different manifestations helps. Implementing day-to-day tactics like breaking tasks into smaller steps, seeking support, minimizing distractions, and scheduling personal time can significantly mitigate its impact. By recognizing the specific types of ADHD paralysis, you can start small by implementing the tips that are right for you. 

For more support and ways to overcome ADHD paralysis, consider reaching out to an experienced therapist. At Phare Counselling, we specialize in helping clients with ADHD through therapy and counselling sessions. If you want to learn more about our services, visit our website or book a session today.