“5 Ways to Escape ADHD Paralysis”
“Though executive dysfunction is a part of living with ADHD, there are ways around it. The following tools have helped my clients with ADHD break free from its grip and take action in their everyday lives.”
ADHD paralysis is executive dysfunction in its most notorious form. It often looks like scrolling on your phone for hours even though your mind is screaming at you to get up and cross that thing off your to-do list.
As a therapist, I treat so many people with ADHD who struggle to meet intention with action. It results in draining, self-sabotaging habits and forgotten goals. It makes my clients feel like they have no control over their lives.
Though executive dysfunction is a part of living with ADHD, there are ways around it. The following tools have helped my clients with ADHD break free from its grip and take action in their everyday lives.
How to Get Out of ADHD Paralysis: 5 Tools to Beat Executive Dysfunction
1. The Countdown Trick
In many of our kitchens is a handy device to propel us to action: The microwave timer.
The magic of microwave timers is that they constrain an activity, giving it a fixed end time. Bring this principle to other activities in your life! Commit to, say, tidying your kitchen until your clothes are done washing. Only scroll through social media while the pasta cooks. Get up from the couch when a podcast episode ends.
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2. “Do It for Future Me.”
What actions of today will your future self – whether it’s the you of later today, next week, or next year – thank you for? Carry this with you to help you build motivation and accountability. For some, their future selves feel like different people, which helps even more with accountability.
If you want to get better about brushing your teeth or flossing, for example, consider leaving a sticky note in your bathroom that reads, “Do it for future you.”
3. Pair a Treat
Whether it’s filing taxes while drinking your favorite tea, jogging while listening to an audiobook, or studying with a cup of hot chocolate, add in a small treat to boost the fun factor of an otherwise boring or dreaded activity. You can even supercharge this by only letting yourself enjoy the fun activity while you’re doing the boring one.
4. Find a Buddy
The mere presence of another person, even a stranger, is a powerful tool for maintaining focus and consistency. And it doesn’t have to be in person. Video chat with a friend while doing chores. Have a tough time sticking to hobbies you enjoy? Join a club or two. Head to the library or a coffee shop to get into study mode.
[Read: Get More Done with a Body Double]
5. Do It Imperfectly
Avoid falling into the all-or-nothing trap – avoiding a task if you can’t do it perfectly or completely in one sitting. Perfectionism is the surest path to overwhelm, guilt, and paralysis. You don’t have to wash everything in the sink now or declutter your entire home. Do a dish or two. Focus on one small area of your home for 10 minutes. Commit to doing a “medium” job, not a perfect job.
How to Get Out of ADHD Paralysis: Next Steps
- Get This Free Download: Your ADHD Dopamine Menu Template
- Read: Intention Deficit Disorder – Why ADHD Minds Struggle to Meet Goals with Action
- Read: How to Sharpen Executive Functions – Activities to Hone Brain Skills
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