What Is Task Paralysis?

ADHD: What is it, and how does it manifest?

Attention Deficit Hyperactivity Disorder [ADHD] is a neurodevelopmental disorder characterized by symptoms of inattention, hyperactivity, impulsivity, and emotional dysregulation. The disorder leads to a range of impairments stemming such as struggles with time management, cognitive inhibition, and task initiation. In addition, those with ADHD may find it difficult to connect with others and/or follow through with daily tasks and responsibilities. Although it's often diagnosed in childhood, many individuals learn of their ADHD in later adulthood, or even go their entire lives without a formal diagnosis. I was diagnosed in my mid-twenties, and still struggle to manage my ADHD symptoms on a daily basis.

Despite its prevalence in society, ADHD remains a controversial topic in the medical community and in education. Hyperactivity and impulsivity have long been parts of the human condition. It's important to understand that two people with ADHD will not necessarily have all the same symptoms or struggles. Likewise, it is possible to show signs of ADHD without having the disorder. For example, most people experience, at some point in their lives, some level of difficulty with focus or controlling impulsive actions. For those living with ADHD, however, these difficulties become pervasive and persistent, affecting every aspect of everyday life.

Because showing symptoms of ADHD is not a certainty of actually having the disorder, the DSM-5 lists specific diagnostic criteria for those pursuing a formal diagnosis. This can be found here.

Executive Dysfunction

Executive dyfunction is not a standalone diagnosis. Rather, it's a set of a symptoms that occur in response to a brain injury or neurological conditions. Of course, that's not to say that executive dysfunction is only experienced by those with ADHD. All humans occasionally have difficulty focusing, or solving a problem, or remaining calm in stressful situations.

Symptoms of ADHD arise mostly from executive dysfunction: which can be defined as an interruption in the capacity of executive functions. Executive dysfunction results in poor execution of cognitive skills such as:

● Inhibiting control: a deficit in the ability to think before acting,

● Working memory: a deficit in the ability to hold information while completing complex tasks,

● Emotional regulation and control,

● Task initiation: a deficit in the ability to begin a project, especially, in the case of ADHD, a project which does not provide immediate reward or interest,

● Sustained attention or focus,

● Planning, organization, and prioritizing,

● Stress tolerance,

● Interference control: a deficit in the ability to remain focused despite outside distractions,

● Problem solving, reasoning, and cognitive flexibility.

What is task paralysis, and how is it affected by ADHD?

Task paralysis is a state defined by the inability to take any action, even when action is desired or warranted. It occurs as a result of feeling overwhelmed by the environment, information, or emotions. Executive dysfunction is a key characteristic of ADHD, and the underlying cause of task paralysis. Imagine sitting at an intersection, waiting for the traffic lights to turn green, watching and listening to the noise and hubbub of the world around you. You sit for what feels like hours, waiting for the light to turn green. When it finally does, you put your put on the gas - and nothing happens. But you're in a rush, so you press down on the gas a little harder as people around you begin to honk. And everything moves so quickly, except for you. You don't move at all.

In the ADHD brain, a mundane task is not appealing. Rather, it's preferable to gravitate to small tasks that provide an instant hit of dopamine and gratification. This means that tedious responsibilities like housework are - and even things I truly want to do - become huge hurdles that seem impossible to overcome. Mundane tasks are avoided in favour of small, satisfying activities like scrolling social media or playing a game. Even with tools like planners and to-do lists, any attempt to engage in a boring task results in the complete inability to do the task at all. This is frustrating because it leads to household tasks being put off for weeks or months at a time: until my brain decides they're worth doing.

Overcoming Task Paralysis in ADHD

Some days, it feels like I will never overcome the struggle. Task paralysis is frustrating and overwhelming, but there are strategies that might help jump-start the process of getting things done.

01. Begin your day with a brain dump - taking a few moments to jot down everything that's on your mind helps clear cognitive clutter.

02. Break down tasks into subtasks instead of focusing on the task as a whole. Completing a sub-task delivers a small boost of dopamine and encourages you to continue. Breaking goals down also gives you opportunities for small breaks and rewards.

03. Use a visual timer to help avoid time blindness. Like many people with ADHD, I find it easier to complete tasks in short bursts of motivation instead of long, tedious sessions.

04. Prioritize tasks, and complete them in order of importance. I know - it's much easier said than done.

05. Schedule small rewards and/or breaks in between completing tasks. Try to focus on what you have completed rather than what still needs to be done. I struggle with this, because I often feel unaccomplished if tasks are left unfinished. Reminder: it's not about perfection, and there will always be things that need to be done.

06. Make it more stimulating by incorporating something new. Listen to a new playlist that hypes you up, use visual clues, or make tasks into a game or challenge.

07. Take regular movement breaks to increase emotional and cognitive stimulation. Recognize feelings of stress or overwhelm, and take a short break to avoid burnout and combat symptoms of task paralysis.

Sources and Further Reading

https://neurolaunch.com/adhd-stereotypes/

https://neurolaunch.com/executive-dysfunction/

https://www.simplypsychology.org/adhd.html

https://neurolaunch.com/adhd-doom-scrolling/

https://www.choosingtherapy.com/executive-dysfunction/

https://my.clevelandclinic.org/health/symptoms/23224-executive-dysfunction

https://www.simplypsychology.org/adhd-executive-dysfunction.html

https://www.simplypsychology.org/adhd-low-self-esteem.html

https://neurolaunch.com/adhd-paralysis/

https://www.adhdadvisor.org/learn/adhd-paralysis#understanding-adhd-paralysis

https://www.flow.club/blog/adhd-paralysis