Task paralysis is the overwhelming feeling of being unable to start or complete a task, even when you know it’s important. For ADHD moms, it can feel like staring at a mountain of laundry or an untouched to-do list and not knowing where to begin.
I’ve been there, and I’ve learned how to break through that stuck feeling. Here’s how I tackle task paralysis so I can get back to feeling productive and in control.
Task paralysis used to hit me hard. Whether it was cleaning the house or making an important phone call, I’d feel frozen. The longer I avoided the task, the worse it seemed, and the cycle of guilt and frustration would grow.
One day, after spending an entire afternoon avoiding a 10-minute chore, I knew I needed a change. Over time, I found strategies that helped me break tasks into smaller pieces, reduce the overwhelm, and finally get started. These are the tricks that have worked for me.
1. Break the Task into Micro-Steps
Big tasks feel paralyzing because they’re overwhelming. I learned to break them into tiny, manageable steps. Instead of “clean the kitchen,” I’ll start with “clear one counter.”
Quick Tip: Write down every small step and check them off as you go. Even tiny wins build momentum.
2. Set a Timer to Just Start
Sometimes, getting started is the hardest part. I set a timer for 5 minutes and tell myself I only have to work until it goes off. More often than not, I keep going once I’ve started.
Why It Works: The time limit takes away the pressure of finishing the whole task.
3. Use the “Two-Minute Rule”
If a task takes less than two minutes, do it immediately. I’ve applied this to things like answering emails, putting dishes in the dishwasher, or making a quick call. These small wins add up fast.
ADHD Hack: Keep a running list of quick tasks for those moments when you have a burst of energy.
4. Change Your Environment
Sometimes, a change of scenery can snap me out of paralysis. I’ll move to a different room, work outside, or even stand instead of sitting. It’s amazing how a small shift can re-energize me.
Example: If I’m stuck on work tasks, I’ll take my laptop to the kitchen table or sit on the patio.
5. Reward Yourself for Progress
ADHD brains love rewards. I’ll promise myself a small treat—like a cup of coffee or 10 minutes of social media time—after completing a task. It gives me something to look forward to.
Pro Tip: Pair the reward with a moment to reflect on what you accomplished.
6. Ask for Help
When a task feels insurmountable, I’ve learned to ask for help. Whether it’s my partner pitching in or a friend talking me through it, support makes a huge difference.
Encouragement: There’s no shame in asking for help. You’re not in this alone.
7. Focus on “Done Is Better Than Perfect”
Perfectionism often fuels my task paralysis. I remind myself that “done” is better than “perfect.” Progress, no matter how small, is always a win.
Example: Instead of perfectly folding every towel, I’ll focus on just getting them put away.
Task paralysis doesn’t have to keep you stuck. By breaking tasks into micro-steps, setting timers, and giving yourself grace, you can overcome that frozen feeling and start making progress.
Remember, mama: It’s not about doing everything. It’s about taking one step at a time. You’ve got this!
Ready to tackle task paralysis? Join my Clutter Cure Club and learn how to break big tasks into manageable steps. Share your favorite strategy in the comments—I’d love to hear what works for you!
