Ever choose to skip the dishes one night because you were too stressed after an event-filled work day? Have you ever put off that grocery run you promised you’d get done because you couldn’t bring yourself to get dressed and out the door?
These are universal situations that every person is familiar with. However, for people with attention-deficit/hyperactivity disorder or ADHD, the seemingly relatable situation of putting off a task can trigger an emotionally distressing cycle that can cause one’s mind and body to shut down.
Though not a clinical term, this experience has been coined “task paralysis.”
What task paralysis looks like for people with ADHD
Task paralysis is believed to be related to sensory overload, and generally looks like “over-analyzing, the inability to get started on a project, trouble making decisions and feeling unable to sort out details,” according to Dr. Cynthia Seng, a psychiatrist at Cleveland Clinic’s Center for Adult Behavioral Health.
As the name implies, task paralysis can cause a neurodivergent person to feel emotional overwhelm that stops them in their tracks. Lila Low-Beinart, a licensed professional counselor and founder of Divergent Paths Counseling, described this “freeze” mode as a “deer in the headlights” feeling, followed by a “submit” mode that’s like when a “hedgehog curls in a ball.”
Additionally, Marcy Caldwell, owner and director of The Center for ADHD, told HuffPost that task paralysis is a “gap between action and intention.” She typically observes it manifesting in three major ways: procrastination, perfectionism or a combination of both.
ADHDers who lean toward procrastination may mentally check out with activities like doomscrolling. Additionally, experts agree that some people with ADHD engage in “procrastivity,” a term used to describe a specific form of procrastination that arises when someone works on productive tasks to avoid the one that should be prioritized.
For ADHDers who turn towards perfectionism as a form of task paralysis, Caldwell noted that they may adopt an “all or nothing” mindset.
“It can come on as a way of understanding task paralysis. Someone might say, ‘I’m feeling stuck, so I really shouldn’t be doing this because it has to be perfect anyways,’” she said, adding that this may look like endlessly researching a topic or watching YouTube tutorials to find the “right” way of accomplishing a task.
SBenitez via Getty Images
Task paralysis can look like “over-analyzing, the inability to get started on a project, trouble making decisions and feeling unable to sort out details,” according to psychiatrist Dr. Cynthia Seng.
How task paralysis can impact someone with ADHD
Whether task paralysis manifests as procrastination or perfectionism, it can begin to quickly snowball and transform into what feels like an avalanche. When someone avoids their to-do list, it grows even more daunting.
“Over time, task paralysis can interfere with work performance, academic success, and relationships, even when someone is capable and motivated. Repeated struggles can lead to chronic stress, burnout, anxiety, and lowered self-esteem, especially in environments that misunderstand ADHD,” said Stephanie Olano, owner and CEO of TODOS Therapy. “Many people internalize these challenges as personal failure rather than a support issue.”
Alexa K., a 31-year-old from Colorado with ADHD, told HuffPost that when she has “tedious or unpleasant” tasks to complete ― like signing up for benefits or making appointments ― she is physically unable to do them.
“It has impacted my life because there are things that are important that I end up missing out on, or I procrastinate and miss a deadline,” Alexa said. “I feel like there are so many missed opportunities.”
Working through task paralysis
Gaining a deeper awareness of how ADHD-related task paralysis affects your life can support you in developing skills that work for you.
Caldwell explained that often her first “go-to” method is brain dumping, which encourages a person to get all their tasks and thoughts on paper so those tasks feel less overwhelming.
From there, Caldwell said that it’s crucial to “break down [tasks] into micro actions” that feel manageable and achievable. For example, instead of thinking about tackling all your household chores at once, set aside 10 minutes to do laundry and walk away once finished.
“Sometimes it helps if I designate a time block to a specific task and I don’t allow myself to do anything else or have any other distractions,” Alexa said.
Seng added that after completing a task or time block, some people may find “scheduling a ‘reward’ like a beverage or a text to a friend” is a successful tactic.
Further, taking ADHD medication, speaking to a neurodiversity-affirming therapist, or trying an evidence-based method such as body doubling can offer additional support. Body doubling is a technique in which someone with ADHD formally or informally works alongside someone else to increase motivation and foster a sense of accountability.
Factors such as working a full-time job or being a caretaker may make it more difficult to implement these skills. In this case, utilizing resources like accommodations under the Americans with Disabilities Act can be indispensable.
“Accommodations are not ‘special treatment,’” Olano explained. “They are tools that allow people to access their abilities on a more level playing field.”
Ending the cycle of shame surrounding task paralysis
If you have someone in your life with ADHD, it’s significant to understand that task paralysis is real and can be debilitating. It’s not an “excuse” for missing a deadline or a manipulative tactic to skirt doing the laundry.
“As a neurodivergent clinician who experiences task paralysis myself, I wish the neurotypical people around me understood that task paralysis is not something I can ‘push through,’” Low-Beinart said. “When neurotypical people judge or shame us, that only increases the stress and thus the cycle of task paralysis.”
Rather than trying to fix or find a solution to someone’s task paralysis, instead offer support, validation and respect as they navigate this experience. Developing skills to cope with task paralysis can be an ever-evolving process, and being met with patience, and being patient with yourself if you’re the one experiencing task paralysis, is crucial.
As Olano concluded, “When we replace shame with support and focus on changing systems rather than blaming individuals, people are far more likely to succeed.”
