Notes from the call:

You are not the only one, a lot are experiencing this. You have a community to support you. You are not by yourself.

Agenda:
What is ADHD Paralysis?
Examples of ADHD Paralysis
Three types of ADHD Paralysis
What is the root of it?
What can you do about it?

What is ADHD Paralysis?
Feels like the loss of the ability to move or do “the thing”
Frozen, Stuck, Paralyzed
You literally cannot do it even if it is urgent
ADHD Paralysis can point back to feeling “Overwhelm”
When our brain feels overwhelmed it can shut down
We have 10x as many thoughts as those without ADHD.
Analogy: Feels like there are 100 tabs up on your computer that you just finally shut your laptop because it’s too much


Examples of ADHD Paralysis
Avoiding a project at work because you are worried you won’t meet the deadline
Having a hard time choosing which task to work on
Having a hard time picking the items you need at the grocery store; adding other items that are not on the list
Feeling overwhelmed on handling an argument with a friend - feeling anxious on how you feel- how you might should or should not- you shut down and do nothing at all
You have a client and you are sure of how to handle options so you do not do anything at all
Ignoring day-to-day responsibilities and choosing to do what feels fun; this is because we have an interest-based nervous system


3 types of ADHD Paralysis

ADHD Task Paralysis
Hesitant or unmotivated to do a task
Not knowing where to start or identifying what to do
Seeing all of the steps at once
The brain cannot prioritize which step to do first
You want to move but the brain shut down
ADHD people are one of the least lazy people. You are not lazy.

ADHD Mental Paralysis
Too much internal monologue/ chatter
Sensory overload, Freeze, Brain Fog, The brain shuts down
You become apathetic, you cannot make yourself do something
Too many things in mind that you just shut down

ADHD Choice Paralysis
Analysis paralysis is very common
Too many choices that you overthink things and shut down
What do I choose? What should I do?
Example: Too many choices in a restaurant’s menu
This can affect everything

Directed Attention VS Automatic Attention
Directed attention = when you stop engaging in something, direct it to something else, and/or stay focused on it.
Directed attention is proven to be weaker in those with ADHD
Automatic Attention = Locking into something and focusing on it, ability to hyper-focus and be passionate
Automatic Attention is proven to be STRONGER in those with ADHD


What are some potential causes of ADHD Paralysis?
Emotion regulation challenges
Anxiety/ Fear, overstimulated, overwhelmed
Perfectionism
Getting ready to get ready or taking a little more time to do it perfectly and then freeze when it feels too complicated
All or Nothing Thinking
“I have to do it really big and wonderful or I shouldn’t do it at all”
Overcommitting/People pleasing and not setting boundaries
Imposter Syndrome
Time Blindness
Waiting until the last minute and then getting overstimulated because it’s too much in a short time to get done.

What can you do about it?
Get in your body and move
Movement can be meditative and regulate our brain chemistry
Getting into your body can get you out of your head and give perspective. Movement also targets the part of the brain affected by ADHD and can help us regulate.
Medical/Medication
Make sure you’re on the right meds, get your hormones checked, address any other mental health diagnosis.
Exercise and Sleep
Exercise helps activate a part of the brain that is under stimulated, sleep helps our brain regulate itself during the day
Feel your feelings and regulate your emotions first
Have compassion for yourself and see if you can regulate your emotions if pushing yourself isn’t working
Remember: It can be hard to start but also hard to stop once we get going. Remind yourself to take ONE small baby step and then see how you feel. It may be much easier after one step of action even if it’s small.
Rule of 5 by Mel Robbins
5,4,3,2,1 GO - Tool to push yourself to get unstuck
Count down from 5, then on “GO” move any part of your body. Neuroscience shows this can help engage our brains and help us get going.
Go for the easiest task first to get momentum
Choose something small and reward yourself
Watch for all-or-nothing thinking
Write everything down
Go for good enough instead of perfect
Aim for 80% instead of 100%
Make a list and finish all tasks that will take 5 minutes to finish
Break it down and write a “5” next to any tasks that can be done quickly and then knock them all out.
Ask for help or a body double
Designate project time, set a small time
Work novelty in your day, We need time to play