ADHD paralysis: Why can't I just start this simple task?

## Understanding ADHD Paralysis ADHD paralysis is like being frozen at the starting line while your brain runs a marathon of thoughts about the race. You know what to do, want to do it, but physically cannot begin. ### The Neuroscience Behind It **Dopamine Deficit** ADHD brains have 30% less dopamine availability. Dopamine is your "do it" neurotransmitter. Without enough, initiating tasks feels like pushing a boulder uphill with wet noodles for arms. **Executive Dysfunction** Your prefrontal cortex (CEO of your brain) can't properly: - Prioritize tasks - Sequence steps - Initiate action - Sustain attention - Switch between tasks ### Types of ADHD Paralysis **Choice Paralysis** Too many options = system crash - Can't pick which task to start - All feel equally urgent/not urgent - Analysis loop with no action **Perfectionism Paralysis** - Can't start unless conditions are perfect - Overwhelming fear of doing it wrong - Better to not try than fail **Overwhelm Paralysis** - Task feels too big - Don't know where to begin - Brain shuts down rather than engage ### Why Simple Tasks Are Hardest Paradoxically, "easy" tasks are often impossible because: - No dopamine reward (boring) - No urgency/deadline pressure - No novelty or interest - Seems "too easy" to fail at This is why you can build a computer from scratch but can't reply to a text. ### Breaking Through Paralysis **The 2-Minute Momentum Hack** - Set timer for 2 minutes - Do ANYTHING related to task - Often momentum carries you forward - If not, you did 2 minutes (win!) **Body Doubling** - Work alongside someone (in person/virtually) - Their presence creates external accountability - Mirrors help too (seeing yourself working) **Gamification** - Race against timer - Reward points system - Make it novel/interesting - Add unnecessary complexity (makes it engaging) **The Spite Method** - Do it to prove someone wrong - Anger provides dopamine - "I'll show them" energy - Harness rebellious streak **Environmental Triggers** - Change location - Stand up/move first - Put on "work clothes" - Play specific music - Use transition rituals ### Micro-Steps Strategy Instead of "clean room": 1. Stand up 2. Walk to desk 3. Pick up one item 4. Put item in correct place 5. Celebrate victory Each step is a separate win, building momentum. ### Chemical Assistance **Caffeine** (temporary help) **Exercise** (natural dopamine) **Medication** (if prescribed) **Cold water** (shock starts system) **Protein** (dopamine precursor) ### Self-Compassion Required This isn't: - Laziness - Lack of discipline - Moral failing - Not caring enough This is: - Neurological difference - Medical condition - Requires accommodation - Not your fault *Your brain works differently, not deficiently. Finding YOUR workarounds is key, not forcing neurotypical strategies.*