ADHD Paralysis: Definition & How to Overcome

Summary

Kristen Souza, a mental health counselor, discusses ADHD paralysis, a state of being overwhelmed leading to a mental shutdown. She differentiates it from procrastination and outlines its impact on daily life, including work and relationships. Souza offers nine practical tips to overcome this paralysis, emphasizing the importance of organization, task breakdown, designated project time, and accepting imperfection. She also highlights the benefits of movement breaks and finding novelty to boost motivation and dopamine levels, concluding with the suggestion to seek professional help for better symptom management.

Takeaways

• 🧠 ADHD paralysis is a state of being overwhelmed to the point of mental shutdown, affecting daily functioning in various areas of life.
• 💻 It is likened to having too many tabs open on a computer, leading to the need to shut down completely.
• 🤔 The struggle with ADHD often includes a fear of imperfection and harsh criticism, causing individuals to avoid starting tasks altogether.
• 🧩 ADHD is a neurodevelopmental disorder that impacts executive functioning, including focus, effort, information retention, emotion regulation, and task organization.
• 🔁 The difference between ADHD paralysis and procrastination is that paralysis is involuntary and stems from being overwhelmed, not a lack of motivation.
• 🏢 Symptoms of ADHD in adults can affect work and school performance, relationships, and decision-making abilities.
• 🍽 Examples of paralysis include difficulty choosing from many options, such as a large menu or shopping with too many items.
• 🌀 There are three types of ADHD paralysis: mental, task, and choice paralysis, each affecting the ability to think, start or complete tasks, or make decisions.
• ✍️ To combat ADHD paralysis, one strategy is to write everything down and use calendars and reminders to stay organized.
• 🔄 Breaking down tasks into smaller, manageable parts can make them feel less overwhelming and more achievable for individuals with ADHD.
• ⏰ Designating specific project times during the day when one feels most productive can help in managing ADHD paralysis.

Q & A

What is ADHD paralysis?

ADHD paralysis is a state where individuals with ADHD become overwhelmed to the point of mental shutdown, resulting in being unable to function effectively in daily activities due to feeling overwhelmed.

How does ADHD paralysis affect an individual's daily life?

ADHD paralysis can limit day-to-day functioning, causing negative impacts at school, work, and in relationships due to the inability to complete tasks or make decisions.

What is the analogy Kristen Souza uses to describe ADHD paralysis to her clients?

Kristen Souza compares ADHD paralysis to having too many tabs open on a computer, leading to the need to shut down the computer, which is what happens when the brain becomes overwhelmed.

Why might adults with ADHD struggle with tasks or projects?

Adults with ADHD may struggle due to the stigma associated with ADHD, focusing on perfection and taking criticism harshly, leading to a shutdown rather than starting or completing tasks.

How does ADHD affect executive functioning?

ADHD, as a neurodevelopmental disorder, affects executive functioning, which includes the ability to focus, exert effort, retain information, regulate emotions, organize tasks, and self-monitor actions.

What is the difference between ADHD paralysis and procrastination?

Procrastination involves knowingly delaying a task until the last minute due to lack of motivation, whereas ADHD paralysis is an involuntary shutdown of the brain due to feeling overwhelmed, making it difficult to start or complete tasks.

What are some potential symptoms of ADHD paralysis?

Symptoms of ADHD paralysis may include brain fog, exhaustion, irritability, social isolation, time blindness, rapid mood changes, and constant distraction.

What are the three types of ADHD paralysis mentioned in the script?

The three types of ADHD paralysis are mental paralysis, task paralysis, and choice paralysis, also known as analysis paralysis.

How can one break down tasks to overcome ADHD paralysis?

One can break down larger tasks into smaller, manageable tasks, and tackle them one at a time, which can make the tasks feel less overwhelming and more achievable.

What is the importance of writing everything down for individuals with ADHD?

Writing everything down is crucial for staying organized and ensuring that tasks and obligations are not forgotten, as ADHD can cause issues with object permanence and 'out of sight, out of mind' tendencies.

Why should individuals with ADHD avoid making perfection a goal?

Making perfection a goal can be counterproductive for individuals with ADHD, as it can lead to increased stress, shutdown, and avoidance of tasks due to fear of not meeting high standards or criticism.

What is the significance of scheduling rewards for people with ADHD?

Scheduling rewards can help boost dopamine levels in the brain, which is often lower in individuals with ADHD, providing motivation and a sense of accomplishment after completing tasks.

How can movement breaks benefit someone with ADHD?

Movement breaks can help individuals with ADHD by providing physical activity, which can improve focus and productivity, as many with ADHD respond well to movement and can become restless with too much inactivity.

What is the role of novelty in helping individuals with ADHD stay motivated and on task?

Introducing novelty into the daily routine can combat monotony and stimulate the brain, helping individuals with ADHD to stay engaged, motivated, and focused on their tasks.

How can finding what energizes an individual with ADHD help with ADHD paralysis?

Identifying and engaging in activities that energize an individual can help revitalize motivation and provide the necessary stimulation to overcome the feelings of being stuck in ADHD paralysis.

What are some resources that can be helpful for someone struggling with ADHD?

Therapists who specialize in ADHD, psychiatrists, and various other resources can be helpful. These can often be found through links provided in the video description and comments.

Outlines

00:00

🧠 Understanding ADHD Paralysis

Kristen Souza, a licensed mental health counselor, discusses ADHD paralysis, a state of being overwhelmed that leads to a 'brain freeze,' impacting daily life negatively. She explains that this paralysis is different from procrastination, as it is an involuntary shutdown due to feeling overwhelmed on multiple levels. Souza also touches on the unique challenges adults with ADHD face, such as the stigma associated with the disorder and the tendency to seek perfection, which can lead to inaction. ADHD's impact on executive functioning, including focus, effort, emotion regulation, organization, and self-monitoring, is highlighted as the root cause of ADHD paralysis's symptoms.

05:02

🛠️ Strategies to Overcome ADHD Paralysis

The script provides nine strategies to combat ADHD paralysis. Writing everything down and staying organized is crucial, as is breaking down larger tasks into smaller, manageable ones. Designating specific project times during one's most productive hours can help in tackling energy-draining projects. Avoiding the pursuit of perfection and instead finding a balance between acceptable performance and overcompensation is advised. Scheduling rewards to boost dopamine levels and taking movement breaks to maintain focus are also recommended. Introducing novelty into the daily routine can prevent monotony and stimulate motivation. Finally, identifying and engaging in activities that energize can help revitalize motivation and break the cycle of paralysis. The video encourages seeking professional help, such as therapy or medication, to better understand and manage ADHD symptoms.

Keywords

💡ADHD Paralysis

ADHD Paralysis refers to a state of being overwhelmed to the point of inaction, which is a common experience for individuals with Attention Deficit Hyperactivity Disorder (ADHD). It is characterized by a 'brain freeze' where the person is unable to perform tasks due to feeling overwhelmed. In the script, Kristen Souza describes ADHD paralysis as having too many 'tabs open' on a computer, leading to the need to 'shut down', which is a metaphor for the mental state of an individual experiencing this paralysis.

💡Executive Functioning

Executive functioning is a set of cognitive processes that are necessary for goal-directed behavior, including planning, organizing, initiating, and regulating one's own actions. In the context of ADHD, these functions are impaired, affecting the individual's ability to focus, exert effort, retain information, and self-monitor. The script mentions that ADHD is a neurodevelopmental disorder affecting executive functioning, which is central to understanding the challenges faced by those with ADHD.

💡Stigma

Stigma refers to the negative attitudes and stereotypes associated with a particular condition or group. In the video, the stigma associated with ADHD is highlighted as a factor that can lead to adults with ADHD focusing on perfection and being highly sensitive to criticism. This can result in individuals with ADHD shutting down and not completing tasks due to fear of not meeting perceived standards, as mentioned in the script.

💡Procrastination

Procrastination is the act of delaying or postponing tasks or actions to a later time. The script differentiates between ADHD paralysis and procrastination, noting that while procrastination involves a conscious decision to delay a task until the last minute, ADHD paralysis is involuntary and results from feeling overwhelmed, leading to an inability to start or complete tasks.

💡Brain Fog

Brain fog is a term used to describe a state of mental confusion, lack of focus, or forgetfulness. In the context of ADHD paralysis, it is listed as a potential symptom, where individuals may experience a foggy or cloudy state of mind that hinders their ability to perform tasks, as Kristen Souza explains in the script.

💡Task Paralysis

Task paralysis is a specific type of ADHD paralysis where an individual is unable to start or complete a task. The script provides an example of someone who is supposed to be working but instead gets distracted by other tasks, such as doing dishes instead of focusing on work-related duties.

💡Choice Paralysis

Choice paralysis, also known as analysis paralysis, occurs when an individual is unable to make a decision due to overthinking. The script mentions this as a common issue for people with ADHD, especially in situations with many options, like choosing items from a large menu or deciding what to buy while shopping.

💡Dopamine

Dopamine is a neurotransmitter associated with reward and pleasure. People with ADHD often have a lower level of dopamine in their brains, which can affect motivation and the seeking of rewards. The script suggests that scheduling rewards can help provide the dopamine boost needed to overcome ADHD paralysis and stay motivated.

💡Novelty

Novelty refers to the introduction of new elements or experiences that break the monotony and stimulate interest. In the script, Kristen Souza recommends working novelty into one's day as a way to combat the lack of motivation and maintain focus, which can be particularly beneficial for individuals with ADHD.

💡Coping Skills

Coping skills are strategies or techniques used to manage stress, challenges, or difficult emotions. The script outlines several coping skills for dealing with ADHD paralysis, such as writing everything down, breaking tasks into smaller parts, and taking movement breaks, which are all aimed at improving day-to-day functioning for individuals with ADHD.

💡Therapy

Therapy, particularly when specialized in ADHD, is highlighted in the script as a valuable resource for individuals struggling with ADHD paralysis. It can help in understanding symptoms better and learning strategies to cope with the challenges associated with ADHD. The script encourages seeking professional help and provides resources for finding therapists and psychiatrists.

Highlights

Kristen Souza, a licensed mental health counselor, discusses ADHD paralysis, a state of being overwhelmed leading to a shutdown in brain function.

ADHD paralysis restricts daily functioning and can negatively affect school, work, and relationships.

The analogy of having too many tabs open on a computer is used to explain the feeling of being overwhelmed by tasks in ADHD paralysis.

Adults with ADHD may struggle with the stigma associated with the disorder, impacting their task initiation and completion.

ADHD is a neurodevelopmental disorder affecting executive functioning, which includes focus, effort, emotional regulation, organization, and self-monitoring.

ADHD paralysis is differentiated from procrastination, where the brain shuts down involuntarily due to being overwhelmed.

Potential symptoms of ADHD paralysis include brain fog, exhaustion, irritability, social isolation, time blindness, and distraction.

Three types of ADHD paralysis are identified: mental, task, and choice paralysis, each with unique manifestations.

Nine tips are provided to deal with ADHD paralysis, including writing everything down and staying organized.

Breaking down tasks into smaller, manageable parts can help alleviate the feeling of being overwhelmed in ADHD paralysis.

Designating specific project times during one's most productive hours can improve task completion.

Perfection should not be a goal for individuals with ADHD, to avoid the pressure that leads to paralysis.

Scheduling rewards for completed tasks can provide a dopamine boost and motivate individuals with ADHD.

Taking movement breaks can help with focus and productivity for those with ADHD.

Introducing novelty into the daily routine can combat monotony and enhance motivation for individuals with ADHD.

Finding activities that energize and provide a dopamine boost in a healthy way can help combat ADHD paralysis.

Therapies and medications, along with the implementation of coping skills, can improve the day-to-day functioning of individuals with ADHD.

Resources are provided in the description and comments to help those struggling with ADHD find specialized therapists and psychiatrists.

Transcripts

Hi my name is Kristen Souza, a licensed mental  health counselor specializing in ADHD and today  

I'm here to talk to you about ADHD paralysis.  ADHD paralysis occurs when someone with ADHD  

becomes so overwhelmed with something you kind  of shut down resulting in a brain freeze. This  

really limits your day-to-day functioning and can  cause a negative impact at school at work and in  

your relationships the way I like to describe  ADHD paralysis to my clients is having a ton  

of different tabs open too much going on that  finally you just have to shut your computer and  

that's literally what happens with someone that's  experienced ADHD paralysis you might have a lot  

to do you're just overwhelmed and you can't do  anything at all maybe you have an easy task to do  

followed by a lot of hard ones you don't decide  your brain just shuts down and you can't do any  

of them you kind of feel stuck and it's not a  good feeling adults with ADHD May struggle with  

the stigma associated with ADHD so a lot of times  we focus on perfection in doing a task the right  

way and people with ADHD take criticism really  harshly due to negative stigma associated with  

ADHD symptoms so instead of starting a project we  shut down all together and don't complete the task  

because maybe we don't think it's going to be  perfect or up to the standard some of our peers  

our bosses our professors Etc so since ADHD is a  neurodevelopmental disorder affecting executive  

functioning this is where the ADHD process comes  in it affects our ability to focus exert any  

efforts retain information regulate our emotions  organize tasks and self-monitor our own actions  

the effects of this vary among individuals with  ADHD but the Hallmark characteristics of ADHD  

originate from the impediment of these necessary  mental faculties so ADHD paralysis versus  

procrastination these are two very different  things with procrastination someone with ADHD  

knowingly put something off to the very last  minute because they don't have that motivation  

to complete a task until they have anxiety and  cortisol driving the behavior to complete the  

task whereas paralysis you don't really have the  choice your brain just shuts down and doesn't want  

to complete the task because you're overwhelmed  physically mentally and emotionally so ADHD  

process symptoms in adults they can really start  to impact your day-to-day functioning especially  

at work in a school setting where you need to  get tasks done and completed in a timely fashion  

ADHD process can really affect your relationships  and decision making skills as well so In the Heat  

of the Moment and you have to make a really fast  decision you kind of are stuck and can't think at  

all overwhelmed making decisions really difficult  as well you might be overwhelmed with too many  

things to pick from when you see this maybe when  you go to a restaurant with the menu That's too  

big and too many items to choose from this might  happen when you are shopping and there's just too  

much going on you might not really like shopping  at all and experience paralysis in this setting as  

well so potential symptoms of ADHD paralysis might  include brain fog exhaustion so there's a lot of  

fatigue involved with people with ADHD that are  experiencing ADHD paralysis irritability social  

isolation so you might pull back from friends and  family and just want to be alone time blindness  

rapid changes in mood and emotions or feelings  and distraction okay so there's three different  

types of ADHD paralysis there is mental paralysis  is when your brain shuts down or becomes foggy and  

you can no longer do the tasks that you were  working on there's task paralysis this is the  

inability to start or complete a task someone  experiencing this might delay responsibilities  

by zoning out or repeating already completed tasks  so this also might look like working on something  

that's completely irrelevant to the project that  you need to complete let's say you work at home  

it's especially true for people that are in the  work from home setting and you are supposed to  

be at your desk working but you see there are a  lot of dishes in the sink and rather than doing  

that task at work you see the dishes and decide to  do that instead so this is a good example of task  

paralysis okay so there's also choice paralysis  sometimes known as analysis paralysis and this is  

when you're overthinking a decision this is  why it's super hard for people with ADHD to  

make a decision this goes back to the exam example  when I was talking about shopping or when there's  

too many items on a menu to choose from it become  overwhelming and you don't want to make a decision  

at all so how do you snap out of ADHD paralysis so  here are nine tips for dealing with ADHD paralysis  

number one write everything down for those with  ADHD staying organized is crucial although this  

is counterintuitive because being organized  is difficult if you have ADHD especially an  

intensive type adding events tasks obligations to  a calendar straight away I'm actually doing this  

in another video that I'll tag in the description  below on healthy coping skills for ADHD make sure  

it's an audible notification or it's visible  in sight so you can see it sleep with ADHD a  

lot of times deal with object permanence so out  of sight out of mind kind of thing so make sure  

it's in your face you can hear it as soon as you  have or as soon as you commit to something make  

sure you put it in your calendar okay so number  two break down tasks into smaller tasks tasks  

can feel really overwhelming with for someone that  has ADHD it might feel impossible like the project  

or task is going to take hours of your day to come  complete when in reality a lot of times that's not  

true so let me give you an example saying you've  been putting off cleaning your house for a while  

or let's even break it down to a smaller room like  the bathroom and you feel like it's going to take  

you forever to complete cleaning this bathroom but  in reality it might take you what 20 30 minutes  

um so break down cleaning and things like uh  bigger tasks that you keep putting off into  

smaller tasks so what do you need to do first I  need to clean the sink I need to clean the toilet  

I need to clean the floor and you can break these  tiny things up and it's kind of like a challenge  

because people with ADHD like a challenge and like  something new to be working on so this can help  

with ADHD paralysis number three designate project  time pick a time when you feel most productive so  

if you're getting that boost of energy in the  morning from 10 a.m to 12 p.m put all of the  

more energy draining projects into that two hour  span that way you can designate specific project  

time and get it done away number four don't make  Perfection a goal again we've talked about how  

there's a negative stigma with ADHD symptoms and  pain people with ADHD often experience rejection  

sensitive dysphoria where we're really sensitive  to criticism and that's because a lot of the  

times especially growing up maybe in childhood  and later early adulthood you experience a lot  

of negative comments from friends and family  or you're constantly getting nagged on on the  

little things that you're not doing right all  the time because of your ADHD symptoms people  

with ADHD are not lazy okay so a good example you  may try accepting many responsibilities at work  

because you're trying to over compensate for your  shortcomings of the negative ADHD symptoms that  

you display like kind of like you're trying to  prove your Worth to your employer and co-workers  

however ask yourself if these goals are aligned if  these goals go against your values is the work you  

put forward going to be completed at a standard  that you're going to be happy with finding balance  

between the two is key finding peace with the  performance or output that you were able to  

give so there's a fine balance here so saying yes  to everything to overcompensate maybe you want to  

scale back a little bit and be realistic with  projects you can actually complete your and are  

within your scope number five schedule rewards  this is a big one people with ADHD researchers  

have seen that there is a lower level of dopamine  in your brain so you're constantly looking for  

that little boost of dopamine throughout your day  of course healthy boost of dopamine and a reward  

is an excellent way to give yourself that little  reward so if you complete or to give you that  

boost of dopamine so if you complete a task reward  yourself with something that you enjoy maybe you  

want a delicious snack maybe you can online shop  for a second whatever that little thing is that  

you can reward yourself with do that number six  take movement breaks this is a big one I always  

recommend getting out walking around people with  ADHD do really well with movement so set a timer  

I like a little block timer or a block time or  a timer on your phone give yourself 30 minutes  

work on a project focus when the timer goes off  get up walk around step outside for a second  

and just get your body moving and then repeat  this step over and over again and of course it  

could be longer than 30 minutes whatever works  for you number seven work novelty in your day  

monotony can be the enemy of product activity  introducing novelty or something new to your  

daily routine can be fun and a good way to stay  motivated and on task consider choosing one day a  

week to try out something new at work or at school  reorganize your cubicle check out a new restaurant  

during lunch take a half day off alternatively  try a new recipe at home listening to music  

ETC number eight find what energizes you find  something that energizes you and stick to it  

if you're feeling burnt out from your routine  this is totally normal but find a new hobby or  

activity can help you Revitalize your motivation  again we're going for that boost of dopamine in a  

healthy way this may seem really difficult when  you're stuck in paralysis however ADHD process  

often happens because your brain is sending you  signals that you need change or stimulation final  

thoughts on ADHD paralysis there are so many ways  that you can cope with ADHD paralysis it really  

feels overwhelming when you're experiencing it  and a lot of times you'll feel stuck but therapy  

medication are really helpful and you can't  implement the coping skills mentioned in the  

video to improve your day-to-day functioning if  you or a loved one are struggling with ADHD you  

don't have to do it alone talking to a therapist  that specializes in ADHD can help you understand  

your symptoms better we link some valuable  resources in the description and comments  

to help you find a therapist psychiatrist  and other useful resources check them out

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