Most people have faced times of burnout and overwhelm in life. For some, the telltale signs can be an inability to concentrate or even begin a task. It can feel like no matter how hard you try, you simply lack the motivation to get started.
For people living with attention-deficit/hyperactivity disorder (ADHD), this can be a type of decision paralysis, also known as ADHD paralysis. This kind of freezing can occur when faced with seemingly simple chores to more complex tasks or decisions.
In 2023, 6% of adults had a current diagnosis of ADHD. That’s approximately 15.5 million people, which means you’re not alone.1 If you or a loved one has been diagnosed with ADHD and find you’re overwhelmed by decision paralysis, reach out to Columbia Mental Health for ADHD treatment. We’ve been helping people manage their mental health and live satisfying, healthy lives for over 30 years.
We can help.
Unpacking ADHD paralysis
When your brain becomes overwhelmed by tasks, emotions, or choices you need to make, to the point of being unable to move forward, you’re likely experiencing some level of decision paralysis. This is not the same thing as being lazy or unmotivated. This phenomenon can have a significant impact on people with ADHD, affecting their ability to process information and prioritize needed daily tasks.
What triggers ADHD and decision paralysis?
When you understand the types of things that can lead to ADHD paralysis, you can be better prepared and develop systems to help you manage it better. Here are some of the most common culprits:
- Too many things to do or decisions to make at once
- Vague starting points or unclear steps
- Pressure to do things perfectly or get it “right”
- Emotional overwhelm or anxiety
- Sensory overload from your surrounding environment
The good news is that you don’t have to remain in a loop of feeling persistently frazzled or like you can’t get a handle on life. There are strategies that can help you take control.
6 practical strategies for overcoming ADHD paralysis
Beginning to look at decision paralysis as something you can prepare is life changing. Here are a few tips to help:
1. Start with a brain dump
Instead of allowing all your thoughts and ideas to swim around in your head, write them down! If paper isn’t available or you’re more likely to use a digital tool, there are various notes apps that can serve as organizers, lessening the mental overload you feel.
2. Break large tasks into “micro-steps”
The bigger the task, the more daunting it can feel. Whenever possible, practice breaking large tasks into smaller ones. Instead of putting “write report” on your to-do list, start with “open laptop.” It may sound silly to have tasks broken down into bite-sized pieces like this, but smaller wins are what lead to larger wins.
3. Choose structure over spontaneity
Establishing predictable routines can help you build momentum and finish tasks with reduced internal pressure. Methods like the Pomodoro Technique (25 minutes focused work, 5-minute break) can help you maintain focus. You can even download a timer extension for your browser, making it an easy-to-form work habit.
4. Reduce choice overload
Sometimes more is not better. Decide what you’ll do, and stick to it. This might look like cooking the same meal every Monday or laying your clothes out in the evening instead of waiting until the morning to decide what you’ll wear to work. Limiting your options can often increase your follow-through and decrease stress.
5. Reward progress—not just completion
You don’t have to wait till you’ve finished something to reward yourself. Getting started and staying on task are more than half the battle when you’re experiencing decision paralysis. Celebrate the small steps and positively reinforce yourself for getting to work.
6. Seek professional support
Personal strategies are necessary and effective in everyday life, and they’re even more effective when paired with professional support.
Columbia Mental Health offers therapy and psychiatric services tailored to help you manage a variety of ADHD symptoms. Our therapists use evidence-based approaches like cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT) and other techniques customized to each of our client’s needs. Let us help.
We serve clients in-person and via telehealth throughout the Washington D.C. metro area.
When should you seek support?
If decision paralysis has become a persistent problem in your life, it’s time to reach out. Here are a few signs that it may be time:
- Missing work or school deadlines, or avoiding tasks out of overwhelm
- Even seemingly simple tasks feel mentally exhausting
- You frequently feel ashamed about your productivity level or lack of focus
- Inaction or indecision are affecting your relationships
You don’t have to wait until you’ve experienced all these signs. Get ahead of decision paralysis. Enrolling in therapy can help you find new tools, explore what’s beneath your ADHD paralysis, and reshape your routines in a supportive, realistic way.
Columbia Mental Health is ready to help today
Columbia Mental Health is here to help you manage your ADHD symptoms and any other mental health concerns that may hinder your quality of life. Give us a call today at 703.682.8208 to learn more.
For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.
Source: