ADHD Paralysis vs. Procrastination: How to Tell the Difference
Understanding the Freeze Mode Behind ADHD Paralysis and Practical Steps to Get Unstuck
Living with attention deficit hyperactivity disorder (ADHD) can be challenging, especially when it comes to motivation and productivity. Many people with ADHD struggle with procrastination, pushing things off until later. We’ve all been there.
But sometimes that procrastination can become something more. Some days, you may feel as though you’re paralyzed. You wake up in freeze mode, and you can’t get yourself to do anything. Has this happened to you? If so, this might actually be something called ADHD Paralysis.
Unlike procrastination, ADHD Paralysis feels like being frozen. You’re not just avoiding a task; you feel completely stuck, unable to start anything, even when you want to. This “freeze mode” can be overwhelming and frustrating. In fact, procrastination can often be a symptom of ADHD Paralysis. Read on to discover signs of ADHD Paralysis, why it happens, and what you can do about it.
Signs of ADHD Paralysis
If you have ADHD and are experiencing one or more of these symptoms, you may be experiencing ADHD Paralysis.
Intense feelings of overwhelm
Feeling mentally “stuck” and unable to start tasks
Trouble focusing or finding motivation
Difficulty making decisions
Anxiety that makes action feel impossible
Procrastination that feels out of your control
Why Does Paralysis Happen?
ADHD Paralysis often occurs when the brain is overloaded with tasks, emotions, or information. Instead of simply delaying a task like with procrastination, your system goes into “shutdown mode.” This is especially common for people who also struggle with executive functioning challenges and ADHD-related anxiety. Stress, perfectionism, fear of failure, or too many competing priorities can all trigger ADHD Paralysis.
What Can You Do About It?
Self-Care: Be kind to yourself. Beating yourself up and negative self-talk make ADHD Paralysis even more difficult to overcome. Try going for a walk to get things moving and doing something you enjoy.
Small Wins: Break tasks into tiny steps. Small wins reduce overwhelm and help you get moving. Don’t worry about perfection, just get things going and celebrate the small wins.
ADHD-Friendly Tools: Using timers, visual reminders like sticky notes, and journals/planners like a Bullet Journal can help you move past the “frozen” feeling.
Seek Additional Support: You don’t have to struggle alone. ADHD Coaching or Therapy can provide you with the support you need to feel like you can get moving again.
If you’re interested in getting help, learn more about our approach on our specialty page: ADHD Therapy for Individuals.
Ready to dive in? Schedule a consultation call with our intake team today. We’re ready to help you thrive and live the life you deserve.