What Is ADHD/ADD Paralysis?

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It has been estimated that, approximately, between 2.5% and 3% of the human population have ADHD/ADD. People with ADHD/ADD could experience paralysis when they become overwhelmed by their environment. This article will discuss three main forms of paralysis which are; mental paralysis, task paralysis and choice paralysis. In particular, this article will cover what these forms of paralysis are, potential symptoms of paralysis and potential strategies for managing paralysis. Since this article could be particularly useful for people with ADHD/ADD, this article will also conclude with a quiz to see if you could have symptoms of ADHD/ADD.

What Is ADHD/ADD Paralysis?

ADHD/ADD paralysis is an involuntary, uncontrolled, response, rather than a voluntary choice. As a result of this distinction, ADHD/ADD paralysis is not the same as procrastination, even though some people have assumed these are the same. ADHD/ADD paralysis manifests itself as a ‘shut down and freeze’ response, whereby people with ADHD/ADD can often feel stuck. ADHD/ADD paralysis could happen for numerous reasons, though, all relating to the feeling of overwhelm. This overwhelm could be triggered by the environment, information, tasks or instructions. ADHD/ADD paralysis is not specific to one area of life/ responsibility, it can affect multiple areas of functioning within an ADHD/ADD person’s daily life. For example, ADHD/ADD paralysis can affect both employment and personal life for an individual with ADHD/ADD.

What Are the 3 Main Types of ADHD/ADD Paralysis?

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ADHD/ADD Choice Paralysis

ADHD/ADD choice paralysis is a feeling of overwhelm when individuals with ADHD/ADD have to make a decision. This occurs when an individual with ADHD/ADD is presented with too many choices and, subsequently, over-analyses. ADHD/ADD choice paralysis can also be affected by individualised factors (e.g., perfectionism, memory, executive functioning, rewards and motivation). ADHD/ADD choice paralysis can occur regardless of the priority level of the decision. This can lead to difficulties for individuals with ADHD/ADD with selecting options and implementing solutions.

ADHD/ADD Task Paralysis

ADHD/ADD task paralysis is when an individual with ADHD/ADD becomes stuck/frozen and overwhelmed and, subsequently, avoids tasks. An individual with ADHD/ADD usually experiences task paralysis due to feeling hesitant, scared or unmotivated. An individual with ADHD/ADD might also experience task paralysis due to to-do lists containing looming tasks or incorporating lengthy, significant, complex or multi-step tasks. ADHD/ADD task paralysis can make it more difficult for individuals with ADHD/ADD to start and finish tasks.

ADHD/ADD Mental Paralysis

ADHD/ADD mental paralysis “refers to when the brain shuts down or becomes “foggy” and can no longer tolerate further stimulation”. With ADHD/ADD mental paralysis, this overwhelm is triggered by thoughts, emotions and/or information, particularly when converging/conflicting. ADHD/ADD mental paralysis can make it difficult to function; act, speak and move. ADHD/ADD mental paralysis can also affect various aspects of life for people with ADHD/ADD, including employment, education and personal, such as relationships and hobbies and interests.

What Are the Symptoms of ADHD/ADD Paralysis?

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Overthinking

One of the potential of ADHD/ADD (particularly choice) paralysis is overthinking. Overthinking can cause individuals with ADHD/ADD to focus on the smaller/more procedural details, rather than the bigger picture. Overthinking can also mean individuals with ADHD/ADD are less likely to trust their natural, gut instinct. Overthinking can also lead to reduced time management, organisation and planning skills.

Brain Fog

A further symptom of ADHD/ADD paralysis is brain fog. Brain fog is also, often, known as a lack of mental clarity/focus. Brain fog, as a symptom of paralysis, is often debilitating for people with ADHD/ADD. For example, brain fog can cause difficulties with concentration and identifying one’s own wants/feelings.

Irritability

Another symptom of paralysis for people with ADHD/ADD is irritability. Irritability is one of many emotional and social impacts paralysis can potentially cause for some people with ADHD/ADD. This can become a vicious cycle where people with ADHD/ADD are unable to get things done, become irritable and then cancel further plans, such as social plans and events with friends and others.

Poor Time Management

An additional potential symptom of ADHD/ADD paralysis is difficulties with time management. Challenging this one-way relationship between ADHD/ADD paralysis and time management, time management difficulties could result in ADHD/ADD paralysis. People with ADHD/ADD often experience time management difficulties because time management is an aspect of executive functioning. The, subsequent, implications can lead to missed deadlines and unfulfilled responsibilities.

Time Blindness

One more potential symptom of ADHD/ADD paralysis is ‘time blindness’ / loss of the sense of time. Having said that, people with ADHD/ADD can experience time blindness without ADHD/ADD paralysis. Time blindness is more likely to occur on a more regular, and consistent, basis for people with ADHD/ADD who are experiencing ADHD/ADD paralysis. Time blindness can also contribute to people with ADHD/ADD experiencing difficulties with time management.

Inability to Make Decisions

Another potential symptom of ADHD/ADD paralysis is, often, an inability to make decisions. This decision inability is particularly the case with ADHD/ADD analysis/choice paralysis. Similarly, the inability to make decisions/difficulties with making decisions can, often, cause people with ADHD/ADD to feel overwhelmed/paralysed, particularly when presented with too many choices.

How to Manage ADHD/ADD Paralysis

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Break down Tasks into Smaller Projects

One potential strategy for managing ADHD/ADD paralysis is, often, to break down tasks into smaller, and more manageable, steps. The recommendation for people with ADHD/ADD is to break down tasks into 2-10 minute steps and, certainly, no longer than an hour. This strategy can make tasks feel more motivating/approachable for people with ADHD/ADD and less overwhelming/paralysing.

Focus on Completion, Not Perfection

Another strategy for managing ADHD/ADD paralysis is to focus on completion rather than perfection. Focusing on completion rather than perfection provides satisfaction/ dopamine rather than running behind. Running behind can add pressure and stress for people with ADHD/ADD which prevents tasks being attempted. Focusing on completion rather than perfection is a source of flexibility which enables tasks to be achieved.

Take Microbreaks Between Tasks to Give Your Brain Time to Rest

Short breaks between smaller tasks could also be helpful for managing ADHD/ADD paralysis. Short breaks are, often, particularly helpful if they incorporate movement to increase mental, emotional, and cognitive stimulation for people with ADHD/ADD – for example, meditation outside or a short walk. Movement breaks can help people with ADHD/ADD to sustain tasks for longer periods of time through reducing boredom and fatigue.

Schedule Time to Celebrate Your Accomplishments

Another potential way to manage ADHD/ADD paralysis is to regularly schedule time to celebrate your accomplishments. This is especially important because scheduling time to celebrate your accomplishments enhances dopamine which helps people with ADHD/ADD to sustain tasks for longer. Celebrating accomplishments could include engaging in hobbies, drinking a favourite drink, eating favourite food or shopping.

Make Your Tasks Fun

One further potential strategy for managing ADHD/ADD paralysis is to make your tasks fun, even/ especially those tasks which may not be intrinsically fun. People with ADHD/ADD, typically and intrinsically, lean towards/ prefer tasks which seem fun. This could look like combining mundane tasks with fun tasks, incorporating interests, playing ‘beat the clock/record’ or challenging other people with the task.

Test: Do I Have Symptoms of ADHD/ADD?

In case you have read this article and wondered if you could potentially have traits of ADHD/ADD, fear not! At Exceptional Individuals, we have a traits-based ADHD test you can take to see if these could, indeed, be traits of ADHD/ADD.

Disclaimer: Please note that the quiz is just to see if you have any traits of ADHD/ADD – it does not diagnose ADHD/ADD. Unfortunately, we do not have the capabilities to offer diagnosis. If you score highly on this quiz, we would recommend speaking to your GP.

Useful Links

What is the difference between ADHD and ADD?
ADHD signs and symptoms in adults
How do you get diagnosed with ADHD