Last week, we discussed some of the roadblocks individuals may face when changing tasks and offered some practical solutions to help. This week, we want to chat about another challenge that many individuals face, commonly known as task paralysis. Let’s dive into what this term means, and how you can help overcome task paralysis as you navigate your day-to-day life.
What is Task Paralysis?
Have you ever found yourself needing to complete a task but frozen in place? Or perhaps you have started something but feel completely unable to finish it.
This is very common among individuals with ADHD, and it is referred to as task paralysis. Psychology Today describes this as “the feeling of being completely overwhelmed and stuck and being unable to do the work you need to do. You are aware of things that you have to do but you lack initiative and motion.”
The unfortunate result of task paralysis is experiencing heightened anxiety and stress when you are unable to complete the things you need to, or don’t meet important deadlines.
Tips to Help with Task Paralysis
While it can be frustrating, there are some practical practices you can implement into your life to help battle task paralysis.
Make tasks manageable
Large, complex items or projects can often leave individuals feeling lost, overwhelmed and stressed. Rather than taking on the entire project at once, break down what you need to do into smaller achievable sub-tasks. Not only does this help you accomplish your tasks more effectively, but it gives you a visual representation of what needs to be done, in small steps.
Try to keep your sub-tasks small enough that you can complete them in a timely manner and give yourself time to take a break in between each one. As you begin to see the sub-tasks be checked off, you will likely feel a sense of accomplishment and motivated to keep moving forward toward completion.
Reward yourself
Who doesn’t like to be rewarded for their hard work? When it comes to especially difficult or challenging items, keep a motivating factor in mind to help keep you on track and or to get going. This could be treating yourself to a special coffee at your favourite coffee shop, reading a chapter in a novel you are obsessed with, or enjoying a short walk outside to enjoy the sunshine.
Incentives can help not only get you moving on your to-do list, but also incorporates self-care into your routine. Giving space between tasks also helps you to return to your desk with a fresh perspective and helps mitigate stress and anxiety.
Let go of perfectionism
For many people, getting started can be challenging because we are afraid of failure. However, do your best to focus more on getting the job done rather than it being perfect. While it’s important to focus on the details, those can be adjusted accordingly as you work. It is better to get started than having nothing at all.
Remember that you can always go back, fill in missing information, and ask for feedback and advice as you need. Also, breaking larger tasks into smaller sub-tasks will help ensure that you are providing the information needed, while also keeping you on the right track.
It is also important to ask for support if you need. Whether it be talking to a trusted friend or family member, or seeking professional help, there is no shame in speaking about your struggles.
Overcoming task paralysis requires patience and perseverance combined with planning, and compassion toward yourself. Keep these strategies in mind, and soon you will be tackling tasks with confidence.
