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May 22, 2025—Ever had an upcoming deadline and found yourself doing everything except working on the project that’s due?

For people diagnosed with attention-deficit/hyperactivity disorder (ADHD), such delaying tactics could be a sign of ADHD paralysis.

What's ADHD paralysis?

ADHD paralysis refers to the feelings of being stuck and unable to move forward with doing tasks or making decisions. It occurs when the everyday challenges associated with ADHD, such as procrastination, time management, planning ahead and prioritizing tasks, pile on top of each other and stop you in your tracks.

Science-backed strategies to beat ADHD paralysis

ADHD paralysis may feel too big to overcome, but these seven strategies can help you manage it—and get back on track to reaching your goals.

1. Buddy up. Try the buddy system to complete tasks that you’re likely to ignore, like:

• Calling the doctor.
• Cleaning your room.
• Studying for an exam.

Just having another person in the room with you helps to hold you accountable. For instance, they might be paying bills online while you’re studying or cleaning.

2. Take a break. Is your task a big-picture thing, like a long-term work project? According to the Child Mind Institute, this strategy is designed for long-term tasks:

• Work for 25 minutes.
• Take a break for 5 minutes.
• Repeat.

These smaller work segments help you focus on completing manageable amounts of work instead of being overwhelmed by the whole amount at once.

3. Play to your strengths. According to CHADD, focusing on your strengths can potentially boost your self-confidence and counteract your anxiety. This can help you work through task paralysis.

Not sure where to start? Jot down some things you admire about yourself, like your creativity, empathy or problem-solving skills.

4. Get moving. Moving physically helps move you forward mentally, too, by reducing stress and assisting with focus. Try:

• Walking.
• Doing jumping jacks at your desk.
• Squeezing a stress ball.

5. Check in with yourself. Set a timer for 5 to 10 minutes. Use that time to see what you need most. Are you frazzled? Breathing exercises might help. Feeling distracted by clutter? Spend a minute or two tidying up your workspace. Hungry or thirsty? Head to the kitchen for a snack.

Whatever you choose, be sure to completely step away from work during your break.

6. Create mini steps. Use lists, organizers or online planners to help you organize and prioritize tasks and break them down into tiny steps.

Stay motivated by rewarding yourself each time you cross a task off your list.

7. Stick to a schedule. Is losing track of time an issue for you? You might find it helpful to:

• Set calendar reminders.
• Use a timer.
• Give yourself more time than you think you will need.

Ready for more expert advice? Visit our ADHD health topic center.

Sources

• Anxiety & Depression Association of America. "Navigating Anxiety in Women With ADHD: Understanding, Managing, and Thriving." https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/navigating-anxiety-women-adhd-understanding.
• CHADD. "Could a Body Double Help You Increase Your Productivity?" https://chadd.org/adhd-weekly/could-a-body-double-help-you-increase-your-productivity.
• CHADD. "Understanding ADHD From a Strengths-Based Perspective." https://chadd.org/adhd-news/adhd-news-educators/attention-understanding-adhd-from-a-strengths-based-perspective.
• Child Mind Institute. "What Is ADHD Paralysis?" https://childmind.org/article/what-is-adhd-paralysis.
• HelpGuide. "Tips for Managing Adult ADHD." https://www.helpguide.org/mental-health/adhd/managing-adult-adhd.