Stuck in Task Paralysis? Try this

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If you have ADHD, you are probably no stranger to task paralysis. You might want to do something really badly, but you can’t get yourself to initiate the task. If that’s the case, then I hope this blog post gives you some strategies to overcome your task paralysis and finally follow through. And if you want even more support with following through, I recommend checking out Distraction to Action. It’s everything I know about being productive, even with ADHD.

Before we dive into the strategies, let’s talk about why we get stuck in the first place. Task paralysis isn’t just about being lazy or unmotivated – it’s a complex beast that’s often fueled by three main factors:

1. Lack of clarity
2. Dopamine deficiency
3. Fear of success (yes, it’s a real thing!)

As someone diagnosed with ADHD in 2020, I’ve had my fair share of battles with task paralysis. But over the years, I’ve developed a toolkit that helps me push through – and today, I’m letting you steal it.

By the way, I’m using a reader question to frame this discussion, and the tasks she is struggling with is related to business, but these strategies can be applied to any area of life.

1. Beat Task Paralysis By Getting Crystal Clear on Your Goals

You know that vague item on your to-do list that says “work on business” or “clean house”? Yeah, that’s not gonna cut it. Here’s how to get laser-focused:The Clarity Trifecta:

1. Who are you serving? (Even if it’s just yourself)
2. What problem are you solving?
3. How exactly are you going to solve it?

When I started my coaching business, I was spinning my wheels until I got clear on these three points. Once I knew I was serving late-diagnosed ADHD adults by providing practical strategies through my content, everything else fell into place.

Actionable Takeaway: Take your vaguest to-do item and break it down using the Clarity Trifecta. Be specific!

2. Hack Your Dopamine to Hack Your Task Paralysis

For us ADHDers, starting a task can feel like trying to drive a car with an empty gas tank. The solution? Fill up that tank with dopamine! Here’s how:

Create a list of behaviors and things that give you dopamine, that you can use to get yourself started. Consider the following:

• Think about when you’re at your peak performance times
• What are you doing before those peak times? List the activities that give you a mental boost (e.g., exercise, music, caffeine)
• Use that list to experiment with different combinations and see if it naturally boosts your dopamine enough that you feel energized to get started on the task you want to complete.

My personal dopamine menu includes a morning workout, a strong cup of coffee, and my medication. Find what works for you and use it strategically.

Actionable Takeaway: Track your energy levels for a week and create your own DOPA menu. Use it before tackling your most challenging tasks.

3. Break Your Tasks Down (No, Even Smaller)

Remember that to-do list that never shrinks? It’s probably full of vague, overwhelming tasks. Let’s fix that:

The Micro-Task Method:

1. Take one big task
2. Break it into 3-5 specific, actionable steps
3. Make each step something you can complete in 15 minutes or less

For example, instead of “write blog post,” try:

• Research 3 key points for blog post (15 mins)
• Create outline with intro and conclusion (15 mins)
• Write first draft of main point #1 (15 mins)

Actionable Takeaway: Choose your most daunting task and apply the Micro-Task Method. Then, tackle just one micro-task.

4. Face The Fears Behind the Tasks (Even the Fear of Success)

This might sound counterintuitive, but fear of success is real, and it can be paralyzing. Here’s how to push through:

The Success Exposure Technique:

1. Define what success looks like for you
2. Identify what scares you about that success
3. Create small, low-stakes exposures to that fear

When I started coaching, I was terrified of actually working with clients. So, I offered super cheap sessions just to get practice. It was uncomfortable, but it worked.

Actionable Takeaway: Write down your definition of success and what scares you about it. Then, brainstorm one small way you can expose yourself to that fear this week.

Putting It All Together: Your Action Plan

Alright, let’s wrap this plan up and put it into action:

1. Get Clear: Use the Clarity Trifecta on your biggest goal
2. Boost Your Dopamine: Create and use your dopamine menu
3. Break It Down: Apply the Micro-Task Method to your most daunting task
4. Face Your Fears: Implement the Success Exposure Technique

If there’s one more thing I want you to take away from all this, it’s that getting past task paralysis and moving into action isn’t about being perfect – it’s about taking that first small step, and then the next, and the next. If you make this process overly complicated, or if you think it has to look a certain way to be “right”, then you’re just going to layer a new reason for procrastination on yourself – perfectionism.

Just start, take messy action and don’t stop.