ADHD Paralysis: Definition & How to Overcome
Summary
TLDRKristen 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
🧠 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.
🛠️ 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.
Mindmap
Keywords
💡ADHD Paralysis
💡Executive Functioning
💡Stigma
💡Procrastination
💡Brain Fog
💡Task Paralysis
💡Choice Paralysis
💡Dopamine
💡Novelty
💡Coping Skills
💡Therapy
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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