For women with ADHD, feeling stuck or paralyzed by tasks isn’t just procrastination—it’s often your brain’s way of responding to too much stress. This is called task paralysis, which happens when your brain gets overwhelmed by everyday demands. Let’s break down what’s happening and how you can move forward.
What Is the Fight, Flight, or Freeze Response?
When you’re stressed, your brain releases hormones like cortisol and adrenaline. These hormones prepare you to either:
Fight the problem
Run away from it (flight)
Freeze and do nothing
For many ADHD women, daily responsibilities—like deadlines, chores, and social pressures—can trigger the freeze response, leading to task paralysis.
Why It Happens: The ADHD Brain in a Fast-Paced World
Living in a world designed for neurotypical brains can be exhausting for someone with ADHD. The ADHD brain works differently, and many women with ADHD are expected to do too much without support. This constant pressure sends your brain into survival mode, making it harder to even start a task.
You might even catch yourself thinking, “Why can’t I just do this?” But these thoughts only add to the stress, causing more cortisol to flood your brain and deepening the paralysis.
Steps to Break the Cycle
Step 1: Recognize Your Stress
The first step to overcoming task paralysis is noticing when you’re stressed. Look for signs like:
Racing thoughts
Shallow breathing or tense muscles
A sense of dread or fatigue
When you recognize these signs, it helps shift your mindset from self-blame to self-understanding.
Step 2: Practice Self-Compassion
Self-criticism only makes stress worse. Instead of being hard on yourself, try showing some compassion. Ask yourself: “What would I say to a friend in this situation?”
Remember, task paralysis is not a personal failure—it’s a natural response to too much stress. The solution isn’t to push yourself harder but to reduce stress.
Step 3: Regroup Before Taking Action
When you’re overwhelmed, it’s hard to solve problems. Instead of forcing yourself to “just do it,” focus on calming your nervous system first. Here’s how:
Pause and breathe: Take a few deep breaths to tell your brain you’re safe.
Ground yourself: Try focusing on how your feet feel on the ground or the temperature around you.
Move your body: Even standing up, stretching, or walking around for a few minutes can help “shake off” the freeze.
Once you feel calmer, ask yourself, “How can I make this task easier?”
Step 4: Simplify the Task
After calming down, you’re ready to take action. Here are some ways to make tasks feel more manageable:
Break it down: Focus on one tiny step at a time.
Set a timer: Commit to just 5 or 10 minutes. Starting is often the hardest part.
Use external help: Try body doubling (working alongside someone) or turning off distractions to make it easier to start.
Self-Care for Emotional Balance
Self-care is key to regulating emotions and preventing task paralysis. Here are four strategies to help:
Rest: Sleep is crucial for managing ADHD. Make rest a priority to help your brain recharge.
Hydration & Nutrition: Staying hydrated and eating well helps support brain function and reduces stress.
Movement: Exercise releases endorphins, which reduce stress. Even light movement, like stretching, helps.
Mindfulness: Deep breathing or meditation can calm your body’s stress response.
Action Steps to Try Today:
Recognize stress: Notice the signs like racing thoughts or shallow breathing.
Be kind to yourself: Replace negative thoughts with supportive ones.
Break tasks down: Start small, use timers, and lean on external help when needed.
Take care of yourself: Rest, stay hydrated, move your body, and practice mindfulness.
Reflect
What tasks tend to trigger task paralysis for you?
How can you add more self-compassion and self-care into your daily routine?
Remember, task paralysis is a stress response, not a sign that you’re failing. It could also mean you’re heading toward burnout. Ask yourself, “Is there anything I can do to reduce my stress?”
Thanks for the reminders. I think while I have learned and am getting better at a lot of these things I think my next step and one I never really thought of is to start recording which tasks cause task paralysis for me so I can better understand why they do and work to prevent or at least minimize it in the future.