Decision Paralysis and ADHD: What is It and What Can You Do About It?
Anyone with attention deficit hyperactivity disorder (ADHD) can tell you what it’s like to feel overwhelmed. It could relate to the environment they’re in. Other times, the feeling of being frozen in place is caused by being greeted with too much stimulus. In such a state, it can be quite difficult to make quality decisions. You just can’t seem to find the focus needed to do so.
We’re not talking about standard procrastination in which a task is put off without motivation. ADHD decision paralysis is a response beyond a person’s control. They are overloaded and simply shut down.
Common ADHD Decision Paralysis Symptoms in Adults
Everyone reacts a little differently when they can’t figure out how to get started. If a person with ADHD feels this way, it typically manifests in a reduction in the brain’s executive function, e.g., difficulty processing information, maintaining focus, and making decisions.
At the same time, you may observe any or all of the following signs:
Not being able to get started even when the matter is urgent
Overanalysis
Becoming easily distracted
Losing one’s train of thought
Struggling with time management and task prioritization
Moving to another task before finishing the current task
Rapid mood shifts
What Can You Do About Decision Paralysis and ADHD?
Simplify Your Schedule
Start your day by writing down your tasks. From there, you can break them into distinct time periods — one task at a time — allowing enough time for each. Plan ahead so you are not multitasking. Take into account when you typically feel the most/least energy and the most/least focused. Factor in the symptoms of ADHD so they do not seem to suddenly appear.
Set Yourself Up For Success
Think about what you may need to accomplish on any given day. Practice learning how to break up large projects into smaller, easily digestible bites. Make the smaller parts as small as you need them to be — and celebrate each victory. Here are a few more thoughts:
Schedule breaks to make sure you don’t lose track of time
Make it your goal to simply complete each task
Do your best but do not aim for the unattainable goal of perfection
Stay Aware of Your Body’s Needs
The human body is designed to move. If we sit still too long, it will cause physical issues and be bad news for our emotional moods, too. Taking breaks may seem counterintuitive, but you’ll be more productive if you take the time to get up and move in the long run. From taking a short walk to doing some stretches, the benefits can be invaluable. For example:
Better focus
Feeling more mentally alert and stimulated
Movements release feel-good chemicals in your body
A decrease in ADHD-related symptoms
Keep Your Life Balanced
Most likely, ADHD decision paralysis is far more common when you’re at work, school, or involved in another form of non-leisure time. Therefore, it can be a major relief for your brain to set aside time to do things that you love to do. Create balance by indulging in fun hobbies and creative interests. Hang out with people who make you happy. Enjoy listening to music or watching movies or whatever relieves tension and eases your mind. Remind yourself that there is plenty of positive energy to be found in the world.
Connect With a Therapist
ADHD has a way of making change seem impossible. That’s why it can be so helpful to speak with a mental health professional. Your therapy sessions are where you can find new approaches that enable you to thrive again. You can change the way your respond under pressure. Reach out to learn more about ADHD treatment.