ADHD paralysis occurs when a person with ADHD feels overwhelmed by their environment or situation, resulting in a brain “freeze” that limits their functionality.1 While not a medical diagnosis, ADHD paralysis can make focusing or performing tasks seem impossible. Over time, these challenges can significantly impact professional and personal life.
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What Is ADHD Paralysis?
ADHD paralysis occurs when someone with ADHD becomes physically, emotionally, or mentally overwhelmed by a situation or task. For those experiencing paralysis, daily responsibilities, activities, and duties can feel impossible.
Unfortunately, many adults with ADHD may have struggled with the negative stigma associated with ADHD from an early age, perhaps by being labeled as procrastinators or lazy. In reality, an ADHD brain simply reacts to stress differently than a neurotypical one. Neurodiverse populations may find keeping up with their commitments in a fast-paced world challenging, resulting in frequent paralysis episodes.
Executive Function & ADHD Paralysis
Executive functioning refers to the skills necessary for many everyday operations, such as focusing, exerting effort, retaining information, regulating emotions, organizing tasks, and self-monitoring actions.(FN3) Executive dysfunction is an impairment in these planning, organization, and problem-solving dexterities. The effects of this vary among individuals, but the hallmark characteristics of ADHD, including paralysis, originate from the impediment of these necessary mental faculties.2,3
ADHD Paralysis Vs. Procrastination
ADHD paralysis and procrastination are two very different things. Procrastination is the purposeful decision to delay or ignore responsibilities until the last minute. Unlike paralysis, procrastination can affect anyone to a certain degree. We all need to take a break, precipitating a postponement of obligations. However, ADHD paralysis results from cognitive overload and ADHD-related executive dysfunction.2
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ADHD Paralysis Symptoms in Adults
Untreated symptoms of ADHD paralysis can impact every aspect of life. Not only do they influence occupational functioning, but also social health, interpersonal relationships, and decision-making skills.1,2,4 Severity varies based on the person and situation, but symptoms generally follow the same pattern of mental shutdown and incapacity.
Potential symptoms of ADHD paralysis include:1
- Brain fog
- Exhaustion
- Limited functionality due to executive dysfunction (brain “freeze”)
- Irritability
- Social isolation
- Poor time management
- An inability to sense the passing of time (time blindness)
- Distraction
- Emotional lability
- Inability to make decisions
Types of ADHD Paralysis
ADHD paralysis can occur as mental, task, and choice paralysis. These categories refer to how symptoms affect particular aspects of executive functioning. A person with ADHD can struggle with one or a combination of these throughout their life, depending on what stressors precede an episode.
The types of ADHD paralysis include:1
- Mental paralysis: ADHD mental paralysis occurs when the brain shuts down or becomes “foggy” and can no longer tolerate further stimulation.
- Task paralysis: ADHD task paralysis is the inability to start or complete a task. Someone experiencing this may delay responsibilities by zoning out or repeating already completed projects. They may spend hours on a simple job due to this powerlessness.
- Choice paralysis: Sometimes known as “analysis paralysis,” choice paralysis occurs when one overthinks or fails to make a decision. This behavior is common when a person with ADHD feels they have too many options to pick from.
What Causes ADHD Paralysis?
Several factors can contribute to ADHD paralysis. Contrary to some opinions, people with ADHD are not natural procrastinators or using their diagnosis as a crutch. For example, some may struggle to stay on task at a typical nine-to-five. When overloaded with tasks and jobs, they can quickly experience several mental interruptions, become easily frustrated, or shut down altogether. Of course, this behavior is entirely out of their control, but coworkers and supervisors may see paralysis as careless or lazy.
Additionally, the environment can significantly influence the occurrence and frequency of ADHD paralysis. As noted, the rigidity and inflexibility of a typical office or academic setting can negatively impact someone with ADHD. Alternatively, those working from home can better self-delegate and manage tasks according to their own schedules, allowing them to regulate stressors that can lead to executive dysfunction or paralysis.4 In short, ADHD paralysis is an involuntary response to strain, not a choice.
How to Snap Out of ADHD Paralysis
ADHD is a life-long diagnosis, but symptoms are manageable with proper treatment and care. Moreover, self-coping skills can help you handle stressful and overwhelming situations. While getting started and following through with these methods may take time, these changes can allow you to overcome periods of ADHD paralysis.
Here are eight tips for dealing with ADHD paralysis:
1. Write Everything Down
For those with ADHD, staying organized is crucial. Adding events, tasks, or obligations to a calendar is a great way to help keep track of your responsibilities. However, if this task sounds too difficult for you at the time, try simply writing them down and keeping them handy to revisit later.
Forgetting important duties can be incredibly frustrating, so staying on top of them will save you a headache in the future and help reduce feelings of overwhelm. Journaling is another positive method of organizing your thoughts throughout the day.
2. Break Down Tasks
Try planning out your tasks so you can take breaks periodically. While those with demanding jobs may lack this wiggle room, starting small and taking your time when combating tasks can help. Crossing items off your to-do list can help you feel accomplished, no matter how insignificant. After all, the ADHD brain often makes uninteresting jobs look monumental, so remind yourself to take a step back and reevaluate your approach.
3. Designate Project Time
For a person with ADHD, figuring out the right amount of time needed to complete a task can be difficult. Because of this, designating time for one task at once is wise if you have past experience with ADHD paralysis. While this may seem counterproductive, the idea is to work with the brain, not against it. Over time, you’ll understand the best way to tackle specific jobs, meaning you can better perform more challenging ones later.
4. Don’t Make Perfection the Goal
People with ADHD are not collectively “lazy,” and many often take on more than they can realistically handle. One way to avoid ADHD paralysis is to consider the difference between your values and goals. For example, you may accept too many responsibilities at work because you want to prove your worth within a company. However, ask yourself if these goals align with your values. Does your work live up to your standards? Finding a balance between the two can help you find peace with the performance or output you give.
5. Schedule Rewards
Scheduling time to celebrate your accomplishments can provide much-needed motivation to complete a task. Rewards can be as small as grabbing a coffee after work or treating yourself to a new pair of shoes. You’ll only cause unnecessary stress and anxiety if you are too focused on everything else you haven’t accomplished.
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6. Take Movement Breaks
Take a movement break to increase mental, emotional, and cognitive stimulation. The brain can easily become bored with trivial tasks. You can proactively avoid a mental “clock out” by recognizing and honoring your limits. When you start to feel overtaxed, give your brain a rest. A movement break could be a short meditation session outside or a walk around the office.
7. Work Novelty Into Your Day
Monotony can be the enemy of productivity. Introducing novelty to your daily routine can be incredibly beneficial, even in small doses. Consider trying something new at work or school once a week. Reorganize your cubicle, take a half-day off, or check out a new restaurant near your office. Alternatively, try this out at home by recipe testing or listening to a new music artist.
8. Find What Energizes You
Find and stick with something that energizes you. A new hobby or activity can help revitalize your motivation when feeling burnt out from your routine. This change may seem difficult when stuck in a period of ADHD paralysis. However, this experience often occurs because your brain needs change or stimulation. Instead of ignoring these hints, honor them–you might just discover your true passions.
Treatment for ADHD & Paralysis
Determining how long ADHD paralysis can last is impossible, so seeking support is crucial when feeling overwhelmed by symptoms. Typically, prescription medications for ADHD can help. While maintaining a healthy medication routine is beneficial, a person can further improve their well-being by working with a therapist.
Therapy will provide valuable information about addressing ADHD paralysis based on your personal experience and lifestyle. Additionally, a good therapist will help you identify the areas of your life that need attention. Neurodiverse-affirming therapists are knowledgeable about the intersection of cognitions and emotions, which is critical for those with ADHD. You can start finding a provider using an online therapist directory.
Final Thoughts
The best way to overcome ADHD paralysis is to allow yourself to understand your symptoms, behaviors, and needs. Power comes from identifying triggers, heeding warning signs, and confronting symptoms. Have patience with yourself. Learning healthy ways of overcoming ADHD paralysis takes time. Sometimes, ADHD can seem inescapable, but you can start taking steps to improve negative effects.
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
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Check out this video from licensed therapist, Kristen Souza, where she discusses ADHD paralysis and some tips for overcoming it.