If you are neurodivergent, you may have noticed that it’s not always easy to start tasks throughout your day.
Why bother starting your homework assignment – you have class in just two hours? Why bother chipping away on that work project – you’re going to need to leave to go to a meeting soon?
If this sounds familiar, you may be dealing with task paralysis – also known as waiting paralysis – which results whe n you are hesitant (or “paralyzed”) to start a task because you feel like you can’t do a good job until everything is absolutely perfect.
We recently launched a three-part series about the many different types of paralysis that are common in people with ADHD. We wrote earlier about mental paralysis, which is when you constantly feel overwhelmed and unable to focus on anything for more than a few minutes at a time. Later, we’ll tell you about choice paralysis, another common experience for those of us with ADHD.
Today, we’re going to tell you about another type of paralysis – task paralysis.
Here’s a closer look at what task paralysis is, why it occurs, and some tips for managing it.
What is Task Paralysis?
Simply put, task paralysis is the inability to start a task because you’re waiting for the perfect conditions or perfect timing. People with ADHD often procrastinate because they feel like they can’t do a good job unless everything is just right.
In some cases, task paralysis might entail a delay in starting a task because you know you’re waiting to do some other task.
For example, if you have a doctor’s appointment in the afternoon, you might avoid starting anything in the morning out of a fear of not being able to complete it – or getting hyperfocused on the original task and missing your appointment.
While it’s good to be aware of upcoming obligations and appointments, task paralysis can be detrimental.
In fact, this way of thinking can lead to a vicious cycle; the longer you wait to start a task, the more pressure you feel to do it perfectly, which in turn leads to more procrastination.
Waiting paralysis can be especially problematic at work. For example, you may put off starting a project because you’re waiting for all the information you need before getting started. Or, you may avoid starting a task because you’re worried that you won’t be able to finish it before your deadline. In either case, this type of thinking can lead to lost productivity and increased stress levels.
How is Task Paralysis Different From Procrastination?
Task paralysis and procrastination are two terms that are often used interchangeably, yet they are not one and the same.
Technically, task paralysis is a distinct form of procrastination. It occurs specifically when you are delaying a task for no other reason than you have another event, task, or appointment coming up.
Procrastination, on the other hand, occurs for a medley of reasons. Perhaps you simply don’t have the motivation to start a task, or maybe you are struggling with a sense of perfectionism that is making you delay beginning your work.
Why is Task Paralysis Common for People With ADHD and Other Forms of Neurodiversity?
Many people with ADHD and other forms of neurodiversity often suffer from what is known as “task paralysis.” This is when a person is unable to start or finish a task because they are waiting for the perfect conditions.
Again, task paralysis is a state of inaction caused by the belief that the perfect conditions must be met in order to start or finish a task. This can manifest itself in many different ways, such as procrastination, perfectionism, or difficulty making decisions.
People with ADHD and other forms of neurodiversity are particularly susceptible to task paralysis because they often have higher standards for themselves and their work. They may also struggle with impulsivity, which can make it difficult to stick to a plan or see a project through to completion.
Many people with ADHD or other forms of neurodiversity also have what is known as an “intensity threshold.” This means that they are only able to focus on a task if it meets certain criteria, such as being interesting or important enough. If a task doesn’t meet this criteria, they often find it difficult to get started.
Second, you may find that you often have difficulty planning and organizing your thoughts. This can make it hard to know where to start on a project or what needs to be done in order to complete it.
Finally, impulsivity is common for those of us who are neurodivergent. This can lead to us starting tasks without thinking them all the way through or abandoning projects before they’re finished.
All in all, task paralysis (sometimes referred to as waiting mode or again, waiting paralysis) is linked to many other experiences of neurodiversity and ADHD, including time blindness, impulsivity, overwhelm, anxiety, analysis paralysis, poor time management and emotional regulation, and more.
Tips to Deal With Task Paralysis
If you find yourself regularly struggling with task paralysis, there are some things you can do to combat it.
Break the Monotony
When you’re stuck in a situation where you have to wait, it’s important to find ways to break the monotony. Otherwise, you run the risk of your mind wandering and getting lost in thought. One way to do this is to bring a book or magazine with you to read while you wait. If you don’t have anything physical to read, looking up articles or posts online can also be helpful.
Another way to break the monotony is to strike up a conversation with the people around you. If you’re waiting in line, for example, ask the person in front of you how their day is going. If you’re on a long phone call, take the time to ask your caller about their life and see how they’re doing.
Creating connections with the people around you can help make the time go by faster and make the experience more enjoyable.
Create a To Do List That’s More Manageable
Task paralysis is typically brought on by an intimidating to-do list. While it’s smart to keep a to-do list handy so you always have a clear idea of what needs to be done, try to avoid the temptation to put large, formidable chunks of tasks on it. Break things down so they’re less scary – and might be easier to tackle with a limited chunk of time when another commitment is looming on the calendar.
For example, rather than writing, “complete midterm essay” on your to-do list, you might break it down into chunks. “Write four pages of essay.” “Find three sources for essay.” “Proofread first page of essay.”
This will give you smaller, bite-sized pieces of work that you can tackle even when you have something else that needs to be done soon.
Set Alarms
If you’re prone to procrastination, setting alarms can help you stay on track. Set an alarm for when you need to start getting ready for your appointment, and another for when it’s time to leave the house. This will help ensure that you’re not running late and scrambling at the last minute.
Use Calendars
Calendars are a great way to stay organized and keep track of what’s coming up next on your schedule. If you have an upcoming appointment, make sure to add it to your calendar so you don’t forget. You can also set reminders in your calendar app so you’ll get a notification leading up to the event.
Make Lists
Lists are a lifesaver when it comes to dealing with ADHD. Whether it’s a grocery list, a to-do list, or even just a list of things you need to remember, putting it down on paper (or in your phone) can help reduce stress and keep you on track.
Include Estimated Time Commitments When Creating To-Do Lists
When making lists of things you need to do, it can be helpful to include an estimated time commitment for each task. This will give you a better idea of how long each task will take and help you plan accordingly.
For example, if you know it will take 30 minutes to pick up groceries, 1 hour to make dinner, and 20 minutes to clean up afterwards, you can plan accordingly so that everything gets done in a timely manner.
Book Appointments First Thing in the Morning
If possible, try to book appointments first thing in the morning. This will help ensure that you don’t forget about them later in the day and end up rescheduling or canceling at the last minute (or perhaps even worse, delay doing anything else during the day because you’re afraid you’ll miss your appointment).
And if an appointment does come up last minute, try your best to keep it! Showing up late or canceling at the last minute is only going to get worse as time goes on.
Focus on Interesting Tasks
Another way to get more done is to focus on new, urgent, challenging, or interesting tasks when you know you have something else planned. Because these tasks are novel and perhaps more stimulating to your brain, you may be more likely to attend to them – just make sure you set an alarm so you don’t miss your other commitments later on.
Alternatively, some people find it’s more effective to do the opposite – to work on boring or low-priority tasks (like washing the dishes) when they’re dealing with a bit of task paralysis.
Get Moving
Being active can help relieve stress and improve focus, both of which are important when dealing with task paralysis. Taking a brisk walk around the block or going for a run can help clear your head and give you the energy you need to power through the rest of your day. And if working out isn’t your thing, that’s OK! Just find something that gets you moving and stick with it.Time Block
Consider blocking your time. This means answering emails all in one chunk, attending appointments all in the same day, and so on.
Time blocking will allow your brain to concentrate on one specific task at once, rather than dividing it all over the place. It may help you stay organized and more on task.
Manage Other ADHD Characteristics
If you have noticed that task paralysis is an issue for you, know that it may be more manageable if you are able to manage the other experiences of ADHD. If you’re having trouble with decision making or impulsivity in general, these might interfere with other areas of your life and lead to overwhelm and indecision – task paralysis – when you’re staring down your to-do list.
Take some time to evaluate if there are other areas of your life that need some work, and you may find that overcoming your task paralysis is a bit easier.
Get Professional Help
Last but not least, seek help if you’re still struggling with task paralysis/waiting mode, and the tips above just don’t seem to help. Executive functioning coaching may help – so reach out and don’t try to go it alone if you’re truly struggling.
Final Thoughts
Whether you have ADHD or not, task paralysis can be frustrating and lead to lost productivity; however, there are some things you can do to combat it.
Try getting into the habit of starting tasks sooner rather than later, setting realistic deadlines for yourself, and seeking out help when needed.
By taking these steps, you can overcome task paralysis and manage your day more effectively.
Further Reading
- Rebekah Pierce: Time Blindness & ADHD: What You Need To Know
- ADDitude Magazine: 13 Ways to Beat Analysis Paralysis
- Rebekah Pierce: 12 Tips To Take Control Of Overwhelm When You Have ADHD | Life Skills Advocate
- McKinley Valentine: The “I can’t start any tasks because I have an appointment in 5 hours” problem
- Rebekah Pierce: Emotional Regulation & ADHD: What You Need To Know | Life Skills Advocate