11 Small Steps to Move Forward When Overwhelm Paralyzes You

Use Microactions to Break Free and Regain Momentum

Stuck in the Cycle: A Real Scenario of Overwhelm

Imagine this: You’ve been sitting on the couch for what feels like hours, trying to muster the energy to start on a report that's due soon.

You think to yourself, maybe if I make a cup of tea, that will help me focus. But as soon as you consider it, your mind starts spinning: What kind of tea should I make? How will I even get up off the couch? Even the most minor details—boiling the water, finding a mug—feel like monumental obstacles. Before you know it, you’re even more overwhelmed just thinking about making tea, let alone opening your laptop to start working.

This is how executive dysfunction, anxiety, and stress response interact to cause paralysis for ADHD women.

It’s a shared experience —you’re not alone. Let’s break down why this happens and what you can do to start moving again.

What's Happening?

• Burnout from Constant Stress: Dealing with constant stress can cause burnout. Burnout makes your brain more sensitive, which can make it harder to start tasks, stay focused, or feel motivated.

• Fight-or-Flight Mode: When you're always stressed, your body can go into “fight-or-flight” mode. This makes it difficult to focus or make decisions because your brain is just trying to protect you.

• Overloaded Brain: When there are too many tasks, your brain can feel overloaded. This can cause you to "freeze" because it feels impossible to choose where to start.

• Executive Function Differences: The ADHD brain processes tasks differently. Planning, organizing, and getting started can feel harder, especially when there are lots of steps involved.

• Motivation Differences: The ADHD brain needs quick rewards or pressure to feel motivated. Without those, starting tasks—especially boring ones—feels really difficult.

  

How to Break the Cycle

When overwhelm hits, breaking free often requires micro-actions—tiny, achievable steps that build momentum without pressure. Here are some ways to get moving again:

1. Lower the Bar: Instead of focusing on finishing the report, tell yourself you’ll just open the laptop. Starting with something small can help break through the inertia.

2. Externalize the Steps: Write or say the steps out loud:

   • Stand up.

   • Walk to the kitchen.

   • Boil water.

   • Pick a tea bag.

3. Set a Timer for 2 Minutes: Commit to just two minutes of action. Whether that’s staring at the screen or jotting down random thoughts, the goal is simply to break the paralysis.

4. Anchor with Dopamine: Pair the task with something enjoyable—like playing your favorite music or eating a snack—while you start.

5. Ask for Help or Text a Friend: Externalizing the overwhelm can help unstick your brain. Text a friend saying, “I can’t seem to start this report, feeling stuck.”

6. Take One Deep Breath: Pause for a slow, deep breath. It can help you reconnect with the present and create a tiny bit of space in the overwhelm.

7. Write Down One Task: Write down just one thing you need to do next. Seeing it can help reduce the weight it has in your mind.

8. Move One Item: Pick one item within arm’s reach and put it back where it belongs. A small action like this can help reduce the feeling of chaos.

9. Change Your Environment: Step into another room or outside for a breath of fresh air. Sometimes a change of scenery is enough to shift your mental state.

10. Remind Yourself It’s Okay to Start Small: Taking micro-steps is not a failure—it’s exactly what you need in this moment. Self-compassion is crucial to moving forward.

11. High-Five Yourself for Trying: Overwhelm can make everything feel monumental, but each tiny action is progress. Give yourself credit, even if it’s just reading this list.

Ready to Take a Small Step?

Download the checklist of micro-actions for when overwhelm strikes. Having a quick reference plan can make all the difference.

Download Your Micro-Actions Che

cklist Here