If you have attention deficit hyperactivity disorder (ADHD) or are neurodivergent in another way, you’re probably already familiar with the sense of feeling “paralyzed” at certain times in your life.
We’ve written before about task paralysis, which is the inability to start a task because you’re waiting for the perfect conditions for perfect timing. It often results in procrastination, which can make it challenging to get anything on your to-do list done!
However, it’s important to note that there are other types of paralysis that might strike if you have ADHD as well.
We are launching a three-part series about the many different types of paralysis, which include task paralysis, choice paralysis, and mental paralysis. Our goal here is to educate you on these common experiences of neurodivergent people so that you don’t feel quite so alone – and have some tools in your toolbox to help you make better decisions and live your life more fulfilled.
Let’s talk first about mental paralysis. This is a common, yet rarely talked about, experience for people with ADHD and other forms of neurodiversity.
This kind of paralysis exists as a state of overwhelm when you have too many thoughts or emotions conflicting and converging in your brain. This paralysis can make it difficult to move, speak, or otherwise convey what’s going on in your mind at that very moment.
Caused by a variety of factors, mental paralysis is not an uncommon experience for those of us who are neurodivergent. Fortunately, there are things you can do to combat it – and prevent it from happening in the first place.
Let’s take a closer look.
Or click here to read the TL;DR summary.
What is Mental Paralysis?
We’ve all been there before. You’re in the middle of a project at work, home, or school and you feel like you can’t move. Your mind is racing a million miles a minute and you feel frozen in place.
This feeling is called mental paralysis, and it’s incredibly common. In fact, you’ve probably experienced it more times than you can count!
If you live with mental paralysis, you may find yourself feeling constantly overwhelmed and unable to focus on anything for more than a few minutes at a time. This lack of cognitive flexibility can make it difficult to get work done, connect with loved ones, or even just enjoy your hobbies and interests.
Additionally, mental paralysis can lead to anxiety and depression as well as physical health problems such as headaches and stomachaches. Anxiety is a common co-occurring symptom with ADHD paralysis, often contributing to avoidance or procrastination, which can further exacerbate the challenges faced by individuals.
So why does it happen?
There are a few different things that can cause mental paralysis. One of the most common is feeling like you have too much on your plate. When you’re trying to juggle a million different things at once, it’s easy to feel like you’re about to drop the ball. This can lead to feelings of overwhelm and anxiety, which in turn can lead to mental paralysis.
Another common cause of mental paralysis is uncertainty. If you’re unsure about what you’re doing or where you’re headed in life, it’s only natural to feel frozen in place.
Lastly, perfectionism can also be a major contributor to mental paralysis. When you’re striving for perfection, it’s easy to get bogged down in the details and lose sight of the bigger picture. This can make processing information and organizing your thoughts incredibly challenging.
As a result, you may find yourself feeling stuck and unable to move forward. The overwhelming feelings associated with ADHD can exacerbate this, making mental paralysis all the more common if you are neurodiverse.
Why is Mental Paralysis Common if You Have ADHD?
Mental paralysis is a condition that isn’t necessarily caused by ADHD – it can happen to anyone at any time – but it’s more common in neurodivergent populations for sure. However, ADHD paralysis is a symptom rather than a medical diagnosis, and it manifests in individuals with ADHD, impacting their daily functioning and task completion.
Often, it’s characterized by negative thinking and a feeling of hopelessness. If you have mental paralysis, you may feel like you can’t do anything right. This can lead to low self-esteem and depression. ADHD impacts executive functions, which are the mental processes essential for planning, prioritizing, and executing tasks. Impaired executive functions can complicate task management and decision-making, likening the experience to navigating with a malfunctioning GPS. ADHD affects the brain’s executive function, making it harder for individuals to process information and make decisions, which can further intensify the experience of paralysis.
Mental paralysis is often caused by rumination, or obsessing over negative thoughts. Rumination can be triggered by ADHD symptoms such as impulsivity, hyperfixation, and hyperactivity. Additionally, emotion dysregulation, a fundamental symptom associated with adult ADHD, can exacerbate these feelings. When rumination takes over, it’s hard to focus on anything else. All you can think about are your mistakes and failures.
Types of ADHD Paralysis
ADHD paralysis can be classified into three main types: mental paralysis, task paralysis, and choice paralysis. Mental paralysis refers to the difficulty in organizing thoughts and generating mental focus, often resulting in a “brain fog” or “brain crash.” Task paralysis occurs when an individual feels hesitant or scared to begin a task, often due to feelings of overwhelm or fear of failure. Choice paralysis, also known as analysis paralysis, happens when an individual is faced with too many choices and has difficulty making a decision. Each type of paralysis requires a unique approach to overcome, and understanding the differences between them is essential in developing effective coping strategies. Cognitive behavioral therapy (CBT) can be an effective approach in addressing ADHD paralysis, as it helps individuals identify and challenge negative thought patterns and behaviors that contribute to their paralysis.
ADHD Task Paralysis
ADHD task paralysis is a common experience for individuals with ADHD, where they struggle to initiate or complete tasks due to feelings of overwhelm or fear of failure. This can lead to procrastination, missed deadlines, and increased stress. Task paralysis can be managed by breaking down large tasks into smaller, manageable steps, creating a to-do list, and using time management techniques. Additionally, individuals with ADHD can benefit from working with an ADHD coach or mental health professional to develop personalized strategies to overcome task paralysis. It is also essential to address the physical symptoms of ADHD, such as muscle tension and sleep disturbances, as they can exacerbate task paralysis. By prioritizing self-care and seeking appropriate support, individuals with ADHD can improve their ability to complete tasks and manage their everyday challenges.
10 Practical Tips to Break the Cycle of Mental Paralysis
If you’re feeling paralyzed by your thoughts and emotions, you’re not alone. Mental paralysis is a state of overwhelm that affects millions of people every day. The good news is that there are steps you can take to break the cycle, such as seeking support from the ADHD community through support groups and resources like webinars and coaching, to regain control of your life.
Self-care is crucial in managing mental paralysis. Taking care of your physical health, getting enough sleep, and eating a balanced diet can help you maintain focus and improve your overall well-being.
Taking action is another important step. Start with small, manageable tasks to build momentum. This can help you overcome the feeling of being stuck and make completing tasks more achievable.
1. Acknowledge What’s Going On
The first step is to simply acknowledge that you are in a state of mental paralysis and feel stuck. This may seem like an obvious step, but it’s important to be honest with yourself about what’s going on. Once you’ve acknowledged the problem, you can begin to take steps to solve it.
2. Understand the Cause Behind the Overwhelm
A key step to breaking the cycle of mental paralysis is to understand what triggers it for you. Everyone experiences mental paralysis differently, so it’s important to take some time to reflect on what situations or thoughts tend to cause this feeling for you. Identifying common triggers, especially those related to ADHD, can be crucial. Once you’ve identified your triggers, you can begin to work on avoiding or managing them.
In many cases, mental paralysis is caused by perfectionism. We become so focused on getting everything “just right” that we lose sight of the bigger picture. We become bogged down in the details and miss the forest for the trees, so to speak.
Another common cause of mental paralysis is fear. We may be afraid of making a mistake, or of what other people will think of us if we don’t do things perfectly. This fear can be particularly intense for those experiencing ADHD choice paralysis, where the overwhelming number of options leads to overthinking and a fear of making the wrong choice. Fear can paralyze us and prevent us from taking action on our goals and dreams.
3. Simplify Things
Try simplifying your life by identifying what’s truly important to you and eliminating anything that isn’t absolutely necessary. Focus on just one task at a time to make your schedule more manageable. This may mean saying no to social invitations or scaling back on your work commitments.
4. Take Care of Yourself
Make sure you’re taking care of yourself physically by eating healthy meals, exercising regularly, and getting enough sleep. This will make it easier for you to make clear headed decisions later on.
5. Start Small
The key to breaking the cycle of mental paralysis is to take action despite our fears and doubts.
This doesn’t mean that we should rashly charge ahead without any thought or consideration for the consequences. But it does mean that we need to find a balance between caution and daring. We need to listen to our intuition and take risks when it feels right, even if we’re afraid of what might happen.
One way to do this is to start small. Big tasks can feel overwhelming, so breaking them down into smaller, manageable steps can alleviate this paralysis. Choose one area of your life where you’re feeling stuck or paralyzed, and make a commitment to take action on it today. It doesn’t have to be a big goal; in fact, it’s often better to start small so that you don’t get overwhelmed. Just pick something you can do today that will move you closer to your goal, no matter how small it may seem.
For example, if your goal is to start your own business, your action item for today might be to research business licenses in your city or state. If your goal is to get in shape, your action item might be to pack a gym bag and put it in your car so you’ll be prepared when you have time for a workout. These small actions may not seem like much, but they’re essential for breaking the cycle of mental paralysis.
6. Challenge Your Negative Thoughts
One of the main reasons why people experience mental paralysis is because of negative thinking patterns. If you find yourself feeling paralyzed, see if you can identify any negative thoughts that are running through your head. Once you’ve identified them, challenge those thoughts by asking yourself if they’re really true. Chances are, they’re not as true as you think they are.
7. Practice Mindfulness
Another helpful way to break the cycle of mental paralysis is to practice mindfulness. Mindfulness means being present in the moment and accepting things as they are without judgment. When you’re feeling overwhelmed, take a few minutes to focus on your breath and ground yourself in the present moment. This will help you clear your mind and gain some perspective.
8. Commit
If you’re having trouble making decisions because of your mental paralysis, it may help to give yourself a timeline. For example, you might choose to limit your overwhelm by saying, “I must pick by ‘x’ deadline.” This may give you back some control, which in turn can reduce the feelings of mental paralysis you experience.
9. Using Brain Dump to Manage Overwhelm
The brain dump technique is a useful strategy for managing overwhelm and ADHD paralysis. It involves writing down all thoughts, ideas, and tasks to clear mental clutter and gain a clearer picture of what needs to be done. This technique can help individuals with ADHD process information more effectively, reduce feelings of overwhelm, and increase productivity. By using the brain dump technique, individuals with ADHD can identify patterns and connections between ideas, develop a sense of self-awareness, and create a plan to overcome their paralysis. Regular brain dumping can also help reduce stress hormones, improve sleep patterns, and increase feelings of well-being. Furthermore, brain dumping can be used in conjunction with other self-care techniques, such as exercise and mindfulness, to help individuals with ADHD manage their symptoms and improve their overall quality of life. By incorporating brain dumping into their daily routine, individuals with ADHD can break free from the vicious cycle of paralysis and develop a more positive and productive approach to managing their ADHD symptoms.
10. Seek Professional Help
If you find that you’re struggling to break the cycle of mental paralysis on your own, don’t hesitate to seek professional help from a therapist, counselor, or healthcare provider who can support you in working through this issue.
One great way to break the cycle of mental paralysis is to consider executive functioning coaching. For many people with ADHD or other forms of neurodiversity, mental paralysis is caused by an inability to organize your thoughts into tangible actions. Executive functioning coaching can help you get a handle on this (and other important areas, too).
Final Thoughts
Mental paralysis can be frustrating and overwhelming, but it doesn’t have to be permanent. For individuals with an ADHD brain, understanding the unique challenges they face, such as ADHD paralysis, is crucial. By taking the time to identify the root cause of your mental paralysis and taking action accordingly, you can break free from the cycle once and for all.
TL;DR Summary
Mental paralysis is common with ADHD and neurodivergence, causing overwhelm, indecision, and difficulty taking action. Common triggers include perfectionism, fear, and having too many tasks. To manage mental paralysis, try these 10 tips:
- Acknowledge you’re stuck.
- Identify triggers causing overwhelm.
- Simplify your tasks and commitments.
- Prioritize self-care (sleep, diet, exercise).
- Start small with manageable actions.
- Challenge negative thoughts.
- Practice mindfulness.
- Set clear deadlines to commit.
- Use brain dumps to clear mental clutter.
- Seek professional help or executive function coaching when needed.
Mental paralysis can be tough, but using these practical strategies can help you regain control and move forward.
Further Reading
- Rebekah Pierce: Hyperfixations & ADHD: What You Need to Know
- Rebekah Pierce: What is Waiting Paralysis and How to Combat It
- Rebekah Pierce: Perfectionism & ADHD: Everything You Need to Know
- ADDitude: 13 Ways to Beat Analysis Paralysis