Task paralysis is an all too common occurrence for many people, often showing up as a difficulty starting or finishing tasks. As mental health professional Max von Sabler explains, this type of decision paralysis can occur when faced with an overload of choices or too much rumination. Warning signs are pervasive, with feelings of stagnation, decision-making paralysis, emotional turmoil, and cognitive fatigue running rampant. Task paralysis can hinder daily activities and is not limited to those diagnosed with ADHD, as noted by Dr. Catherine Houlihan. Identifying these symptoms is the first step to addressing and defeating this pernicious problem.
Everyone suffers from task paralysis when faced with an infinite to-do list. As a result, they feel overwhelmed and can’t figure out how to even begin any of the projects. That crushing pressure makes relaxing and handling daily situations difficult, leaving behind a strong urge to escape and survive emotional turmoil. At home, Sharon Collon suffers from task paralysis. She emphasizes the difference it makes on families whose members have been diagnosed with ADHD. She discusses the fact that, though more prevalent in these households, this is a condition that anyone can face.
Causes and Symptoms of Task Paralysis
Mr. von Sabler identifies a few frequent precursors to task paralysis. He explains that too many choices and decision paralysis are actually the biggest offenders. This unfortunately is due to a combination of being overwhelmed by the vast array of options, and therefore unsure of where to start. It’s almost like there’s just an overload of data and just an overload of inputs,” he adds. These emotions can lead to a paralyzing cycle of indecision that worsens the state even more.
The symptoms of task paralysis are numerous and can greatly hinder people’s productivity. This can manifest in the inability to start tasks, a sense of being unable to act, option paralysis, and generally just being overwhelmed. People can suffer from tangible physical impacts like psychosomatic agitation and cerebral fatigue.
Dr. Houlihan goes on to say that perfectionism is another big trigger for task paralysis. Perfectionism — the idea that you have to keep everything at a really high bar, or be perfect, puts so much pressure on. This pressure can be disorienting, paralyzing us and freezing us in our steps. This perspective can even become a self-imposed barrier to moving forward with needed actions, locking people in a cage of their own making.
Strategies to Overcome Task Paralysis
Here are a few effective strategies that anyone can use to beat task paralysis. Mr. von Sabler advises you begin by making a list of everything your department needs to focus on. This strategy is a powerful way to reset your focus and serve as a physical roadmap. We refer to it as a creative brain dump,” he says. This private practice enables people to address their obligations without the excessive pressure of needing to remember it all in their heads.
Mr. von Sabler offers a simple solution, telling students to work for a set amount of time—say, 25 minutes—and then take a five-minute break. Afterwards, program in a short break with the Pomodoro Technique. This approach helps to create intense periods of work while reducing the sense of being overwhelmed by the sheer size and scope of the work.
Sharon Collon goes further, advocating for the division of big goals into little steps. “Make large, daunting tasks feel less scary by breaking them down into manageable baby steps,” she recommends. She talks about how important modern technology has been to making this process easier. “Today, it’s easier than ever, thanks to AI and other online tools that help you plan out tasks step-by-step,” she adds. Using apps and other digital tools to track projects and deadlines, and receive timely reminders, can maximize productivity.
Seeking Support and Professional Guidance
Dr. Houlihan relatedly stresses the need to be aware when task paralysis becomes an impediment to everyday living. She recommends that opening up about your situation to a GP is a good place to start. Have a chat with your GP. They can help point you to the local support options that are out there, too.
Further, she emphasizes the importance of asking for help as a powerful resource in overcoming mental health obstacles. Asking for help is a huge component that’s an amazing tool for any part of our mental health, she explains. Practicing deep breathing exercises or diaphragmatic breathing techniques can be effective in reducing feelings of anxiety that accompany task paralysis.
