Executive Function and ADHD Paralysis
In our last couple of videos, we covered the basics of ADHD and the role dopamine plays. Today, let's dive into two related concepts that can make life with ADHD extra challenging: executive function difficulties and the dreaded ADHD paralysis.
In our last couple of videos, we covered the basics of ADHD and the role dopamine plays. Today, let's dive into two related concepts that can make life with ADHD extra challenging: executive function difficulties and the dreaded ADHD paralysis.
First, let’s talk executive functions. These are the mental skills we use to plan, prioritize, organize, self-monitor, and regulate our emotions and behavior. They're like the air traffic control system of the brain, helping us navigate complex tasks and stay on track. The problem is, for many ADHDers, this system is a bit glitchy.
Common executive function struggles in ADHD include:
- Difficulty starting and finishing tasks (even ones we want to do!)
- Trouble prioritizing and managing time
- Impulsivity and emotional dysregulation
- Forgetfulness and losing track of things
- Struggling to shift focus or be flexible when plans change
When executive functions are on the fritz, it can feel like you're constantly swimming upstream, no matter how hard you try. Cue the shame spiral and negative self-talk. But here's the thing - it's not a personal failing. It's a neurological difference.
Which brings us to ADHD paralysis, aka task paralysis, analysis paralysis, or the "freeze" response. It's that feeling of being so overwhelmed by a task that you just can't even start. Your brain says "nope" and shuts down, leaving you stuck in a cycle of procrastination and avoidance.
ADHD paralysis often rears its head when a task feels too big, boring, or complex. Our dopamine-seeking brains would much rather scroll social media or hyperfocus on something fun than tackle that looming work project or overflowing laundry pile. The mounting anxiety and dread only make it harder to break free.
So what can we do about it? Here are some strategies that can help:
- Break tasks into tiny, achievable steps. Don't think about the whole enchilada, just focus on the next bite-sized action.
- Use timers and body doubling. Racing against a countdown or working alongside someone else (even virtually) can kick-start motivation.
- Prioritize self-care. Adequate sleep, nutrition, exercise, and stress management give your executive functions the support they need to function.
- Try cognitive behavioral therapy (CBT). Working with a therapist can help reframe negative thought patterns and build coping skills.
- Consider ADHD medication. For many people, meds can significantly improve executive functioning and reduce paralysis. Talk to your doctor to see if it's right for you.
- Practice self-compassion. Be kind to yourself when you're struggling. ADHD is hard, and progress isn't always linear. Celebrate the small wins!
Above all, know that you're not alone in this. The ADHD brain is a unique and beautiful thing, even when it's frustrating as heck. With the right tools and support, it's possible to work with your brain instead of against it.
More on the emotional rollercoaster of ADHD tomorrow. Until then, keep on keepin' on!
https://www.shimmer.care/blog/adhd-motivation-overcoming-executive-dysfunction
https://www.shimmer.care/blog/optimize-body-doubling
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https://psychcentral.com/adhd/adhd-paralysis
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https://health.clevelandclinic.org/adhd-paralysis
https://developingchild.harvard.edu/science/key-concepts/executive-function/
https://www.additudemag.com/executive-functioning-adhd-teacher-guide/
https://my.clevelandclinic.org/health/symptoms/23224-executive-dysfunction
