Many ADHDers relate to the feeling of being STUCK or PARALYZED: unable to get out of bed and start the day, stop scrolling and get off the toilet, or break out of a hyperfixation.
We might feel paralyzed by…
Guilt or shame from past social interactions
Starting a task and the negative feelings around it
Making a choice
Waiting for something (Appointment, a friend to arrive, etc.)
Doom scrolling
Transitioning from one task to another
ADHD paralysis is most typically caused by an overload of emotion, information, or both.
We try to take in and remember all the details... We begin to get overwhelmed... Then frustrated with ourselves for getting emotional... And then we're stuck in a spiral!
ADHD brains have a difficult time with transitions. It takes A LOT of energy to break and refocus our attention from task A to B. Then we spend even more effort trying to stay focused on B, while A keeps popping up, and C lingers in the future, stressing us out!
We might find that we need time to just sit and rest between transitions like...
Taking breaks / Getting back to work
Switching projects
Getting home from a fun event
Yes, even if it was a fun activity, we may need to sit down and decompress for a while.
Sometimes we get paralyzed in time sucks that waste time we'd rather spend on more productive or intentional tasks.
A few examples of time sucks:
Scrolling your phone
Playing video games
Looking for snacks
Cleaning to avoid other work
Online shopping
Gossiping
ADHD Paralysis can feel incredibly frustrating when we're stuck for 5 minutes, 15 minutes, an hour, knowing what we have to do but feeling unable to execute it. We might get upset with ourselves when we come out of it and wish we spent the time differently, especially if we were stuck doom scrolling.
If you're looking to break free from ADHD paralysis, consider the following...
IF YOU'RE PARALYZED IN AN OVERWHELM SPIRAL S.T.O.P.
STOP
Take a few deep breaths
Observe yourself and the situation
Practice a method that works for you
CREATE A SPACER Find a ritual or habit that helps you in transitions. Here's what I do...
STOP & take deep breaths
Visualize myself doing the next task
Launch myself up and into the task on one final exhale
OTHER SPACER ACTIVITIES
Use the restroom
Grab a snack
Take a walk around the room
Quick stretch routine
Track your progress
Do a full body scan/Be mindful of the moment around you
MAKE YOUR PHONE LESS ATTRACTIVE
Move notorious doom scrolling apps to a folder that‘s harder to get to
Turn on black & white screen color mode
Disable unnecessary notifications (Especially games & social media)
When stuck doom scrolling, scroll too fast to break the paralysis loop
PRACTICE DAILY AWARENESS When we are more aware of the little moments of every day, we naturally spend them more wisely.
Notice how pleasant a moment is
Linger on the feeling
Then say "This made my day!"
Learn more ways to manage your ADHD brain with expert advice and proven strategies to navigate your personal and professional life in my # 1 Best Selling book/workbook: Activate Your ADHD Potential
You've got this,
Coach Brooke
