Strategies for Breaking Task Paralysis​

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Stimulate the Body

Break the freeze with a change in sensory input and boost dopamine and energy through (AOTA, 2020):

• 2–5 minutes of movement (e.g., jumping jacks, walk)

• Music, sensory stimulation (chewing gum, aromatherapy, weighted vest)

• Splash cold water on your face

• Stand and stretch

• Change rooms or play music

• Use a fidget toy or tactile object

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Emotional Labeling + Bridge Tasks

Identify your emotional barrier (e.g., feeling overwhelmed) and start with a gentle bridge task (set up space or put laptop on desk; Sohlberg & Mateer, 2001):

• “I feel overwhelmed because I don’t know the first step.”

• Then: “I’ll just set up the workspace” or “I’ll write a bad first line.”

Sometimes you need to soothe the nervous system before moving:

• Try deep breathing (square breathing (take a breath for 4 seconds, hold for 4 seconds, breath out for 4 seconds, and then hold for 4 seconds before beginning again; do this 4 times – for symmetry) 

• Do a mindfulness or grounding exercise 

• Give yourself permission to pause without guilt — pressure increases paralysis​

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External Time Structures

Use visual timers, alarms, or apps (e.g., Pomofocus, Time Timer, Tick Tock) to create urgency and structure (Barkley, 2010):

• Pomodoro: 25 minutes work, 5 minutes rest

• “Timebox”: Reserve blocks in your calendar for small parts of the task

• Alarm on your phone that reads “just open your laptop”

 

People with ADHD can have challenges with “time awareness” (also called time blindness) and may respond better to immediate structure. A set timer provides a “boundary” that creates urgency and reduces overwhelm

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Micro-Chunking or Two-Minute-Rule

Ask yourself, ‘what is the simplest thing I can do in 2 minutes?’ You can also break a task down into 1- to 5-minute subtasks. Use a checklist or visual map to keep track of where you are (Barkley, 2012; Dawson & Guare, 2018). For example, instead of Task: “write essay,” divide this into subtasks:

• Open document

• Write title

• Jot 3 bullet points

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Accountability & Body Doubling

Work with a partner, either in person or virtually (ADDitude Magazine):

• “I’ll start writing while you read.”

• Use apps like Focusmate (https://www.focusmate.com), Dubbii (https://www.dubbii.app)
   

Redefine Success

ADHD brains may respond differently to abstract or distant rewards. Reframe success (Fogg, 2019):

• “Success = starting for 5 minutes.”

• “Done is better than perfect.”

 

Build Routines and Environmental Cues

Routine reduces the executive load of figuring out what to do next. ADHD brains function better in structured environments with fewer “choice points” (Weiss & Murray, 2003):

• Attach a task to an existing habit (e.g., “after brushing teeth, I check my planner”).

• Use visual routines: Put your checklist on the wall or use apps 

• Maintain consistent sleep, work, and break schedules.

 

Verbally Process

Talking through your block with a friend, coworker, or therapist can help 

 

Consider if Medications may be Helpful

ADHD medications can be helpful for overcoming task paralysis and pushing that go button in your brain​​​