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If you’re a person with ADHD, you may have experienced ADHD paralysis at some point. This is the feeling of being stuck, but you can’t seem to motivate yourself enough to complete a task even though it needs to get done.
In this article, I’ll walk you through what ADHD paralysis is, what it feels like, and why it happens. I’ll also talk about actionable steps to take control of your ADHD paralysis.
What Is ADHD Paralysis?
People who have ADHD tend to experience executive dysfunction. Executive dysfunction causes a range of cognitive, behavioral, and emotional difficulties that can occur as a result of a condition (such as ADHD) or a traumatic brain injury.
Executive dysfunction can affect a person’s ability to begin tasks, plan, problem-solve, organize, and manage time. It can cause people with ADHD to feel stuck, and indecisive about the task at hand.
What it feels like
ADHD paralysis often takes on the feeling of being “stuck”. It may feel like there is too much information coming at the person, or a feeling of being completely overwhelmed.
They may also experience overwhelming thoughts, such as uncertainty on how or where to begin a task. When there are multiple things to be completed, it might be difficult to decide which task to complete first, resulting in a complete shutdown.
Why it happens
Dopamine is a neurotransmitter in our brain that helps motivate us to complete certain tasks. It impacts memory, attention span, and the feeling of being rewarded. Dopamine is what encourages us to keep going, giving us the motivation we need to complete tasks. People with ADHD have lower dopamine levels when compared to neurotypical people, which can cause ADHD paralysis.
How to Take Control Over ADHD Paralysis
While experiencing ADHD paralysis can be encompassing and discouraging, there are ways to break the cycle and take control over feeling stuck. Try these research-backed strategies to boost your dopamine and overcome ADHD paralysis.
Connect with people around you
Talking and connecting with other people may help you to come out of ADHD paralysis. Sometimes talking to others can give you the boost you need to get things done. Research shows that positive social interactions can help increase dopamine in the brain. Additionally, having support from people that genuinely care about how you’re feeling and want you to succeed, may give you the encouragement needed to complete the task.
Move your body
While you may have heard the plethora of benefits that come with exercise and moving your body, studies have shown that physical activity is associated with better cognitive performance in children with ADHD, when compared to those that were sitting still.
This is also the same for adults, and exercise can help decrease anxiety in those with ADHD. In addition to this, exercise has been proven to increase dopamine in the brain. Therefore, when faced with feeling stuck, try moving your body. Here are some ideas to get you started:
- Dance to your favorite song
- Walk around your living space
- Do 10 jumping jacks
- Go for a walk outside
- Flap or shake your arms around
Try something new
Novelty has been proven to increase dopamine in the brain. Our brains love new things and thrive when introduced to new and positive environments, approaches, or solutions that we enjoy.
If you start to feel unmotivated or uninterested, try working in a new space; for example, sit outside compared to working inside. Or, experiment with a new approach while working on an assignment or project.
Listen to music
Next time you’re feeling unmotivated or bored, try putting on your favorite music. Research supports the release of dopamine in the brain when listening to music you enjoy. Feel free to dance while you’re at it to get more dopamine flowing!
Eat more protein
Another way to increase dopamine is to eat more protein. Protein-rich foods, such as turkey, eggs, chicken, beef, dairy, soy, and legumes, have tyrosine and phenylalanine. These are amino acids that can increase dopamine in the brain, promote deeper thinking, and improve memory. So, next time you’re feeling stuck, grab a protein-rich snack.
Recommended reading: Best ADHD Diet for Kids: What to Eat & Avoid
Get some sunlight
Have you ever looked out the window on a sunny day and instantly felt a mood boost? A little sunshine can go a long way. A study shows that in a group of 68 adults, the ones with the most sun exposure had the highest levels of dopamine. If you live in an area with cloudy weather conditions or your workspace has limited lighting, consider investing in a SAD light, which simulates sunlight.
Ask your healthcare provider about medication
If chronically dealing with ADHD paralysis, you may want to ask your healthcare provider about taking medication. People with ADHD naturally produce less dopamine. Certain stimulant medications can help produce more dopamine in the brain.
Avoiding ADHD Paralysis
Just as there are ways or strategies to escape ADHD paralysis, there are a few things you can try in order to avoid it:
- Reward yourself immediately after completing small tasks (this could be as simple as eating your favorite snack)
- Set smaller goals
- Break down large projects into more manageable parts
- Try to set aside shorter amounts of time to commit to the activity you’re working on, to avoid feeling overwhelmed (such as 10- 20 minutes)
Other Factors That Affect Motivation
Motivation in people with ADHD all comes down to strong interest. The heightened interest produces dopamine instantly and will sustain it as long as the interest persists. When it comes to a lack of motivation, these factors could also be into play:
- Anxiety: Anxiety and ADHD can make it hard to focus, and you may feel restless. You might have a lot on your mind or worry about completing a task perfectly, making it difficult to stay on task and stay motivated.
- Depression: Symptoms like lack of motivation, loss of interest, and problems concentrating may be attributed to depression. There's also a correlation between depression and ADHD.
- Boredom: Boredom can cause a lack of motivation, and your brain might be craving some unique experiences, or new ways of accomplishing tasks.
Takeaway
ADHD paralysis can be overwhelming, and difficult to combat. However, there are ways to escape the feeling of being stuck, such as listening to music, eating protein, and getting more sunlight.
About
Dr. Carrie Jackson, PhD
