From Overwhelmed to Action: How to Overcome Task Paralysis When You Have ADHD

Stuck? Yep, I’ve Been There

If you’re dealing with task paralysis, you know how it goes — you’ve got a list (or several!) of things to do, and as much as you want to get started…well, it feels impossible. So you sit there, staring at your list, feeling overwhelmed, then guilty, until you finally accept defeat and decide you’ll “just try again later.” Sound familiar? If so, you are *not* alone! Task paralysis is incredibly common, especially for those of us with ADHD.

If you have ADHD or think you might, executive function challenges can make it tough to plan, organize, and stay on track. The good news? Small shifts can make a big difference, and with the right strategies to help you overcome task paralysis, life can feel a whole lot easier.

Let’s talk through a few ways to make things feel more manageable and (finally!) get you moving on what needs to be done.

Start Small — Take It One Step at a Time

Big tasks are, well… big! Staring down a huge project can feel like trying to climb a mountain in one step. However, if you break that climb into small, manageable steps, things suddenly feel a whole lot more doable. So, when you’re feeling overwhelmed by a task, try breaking it down into bite-sized pieces. Ask yourself, “What’s one tiny, doable thing I can tackle right now?” Then, focus only on that one step — everything else can wait its turn.

Let’s say you want to clean your room. Looking around, you see clothes, dishes, papers — too much to handle all at once! Instead, pick just one small task: maybe gathering up the trash or bringing dirty dishes to the kitchen. Then, focus only on that until it’s done. Once you’re done, take a minute to celebrate that win! If you feel up for it, move on to the next tiny task. Rinse and repeat until your space is looking more like what you had in mind.

Focusing on one small step at a time builds momentum, making everything feel a little easier. Because, once you start moving, each step is like fuel that keeps you going. By the time you finish a few small tasks, you’re on a roll!

Set a Timer – and Just Start

Sometimes, just starting is the hardest part, and a timer can be your secret weapon here. This little trick helps you break down time into small chunks so the task at hand doesn’t feel so overwhelming.

One method is the Pomodoro Technique: set a timer for 25 minutes, work during that time, and take a 5-minute break. It’s just 25 minutes, so instead of tackling the whole task at once, you’re committing to one short block of time. And if you’re on a roll? Great! Reset the timer and keep going. Twenty-five minutes isn’t forever, so it’s a lot less intimidating to dive in.

Or, if 25 minutes doesn’t quite do it for you, try setting a timer for a longer block, like 45–53 minutes, with a break in between. The extra time can help you get settled into a flow while still giving your brain a chance to rest. (My personal fave is to set one timer for 25 minutes as a reminder to stretch, and a second for 53 minutes. When the first alarm goes off, I get up, stretch, maybe even do a quick jump! Then I dive right back into what I’m working on, and when that second timer buzzes at 53 minutes, I’m done and ready for a break!)

And if you’re feeling *really* low on energy, try setting a timer for 5 or 10 minutes and just see what happens. Sometimes, all you need is that little nudge to get going. And who knows? You might get into the zone and forget the timer even went off!

Make Yourself Accountable

Sometimes, a little outside push is all you need. If you find that it’s easier to get moving when someone else is counting on you, set up a bit of external accountability. One popular method is “body doubling,” which is basically just having someone there while you work. This can look like coworking with a friend, joining a study group, or inviting someone over while you tackle house chores. If you’re feeling really stuck, reach out to a buddy, join an online community, or set up a virtual study session to give you that little extra boost.

Or, if meeting up isn’t in the cards, try telling a friend about the task you’re avoiding, then set a check-in time with them. Shoot them a quick text when you start and when you’re done — knowing someone’s cheering you on can work wonders. You might be surprised at how motivating it is just knowing someone else is in your corner!

Start with Your Easiest Task or Quickest Win

You’ve probably heard the advice to “eat the frog” by tackling the hardest task first thing. And if that works for you, go for it! But if you have ADHD, you might find that starting with the hardest task leaves you feeling extra stuck — watching the day slip by without getting anything done. (Trust me, I’ve had my fair share of “hard-task standoffs” that ended with zero tasks done and a lot of frustration!)

Instead, go for the easiest win on your list. Yep, the *easiest*! Start small, build that momentum, and see where it takes you. Maybe you put away one stack of papers, make the bed, or bring dishes to the sink. A small win is still a win, and that sense of accomplishment can be the spark you need to tackle the next thing.

Write it Down and Make It Visible

When tasks are bouncing around in your head, they can feel way bigger than they actually are. Writing things down, so you can see them in front of you, can help everything feel more manageable. Whether it’s a paper to-do list, a whiteboard, or an app, seeing your tasks visually can keep you on track and remind you what’s next. Plus, checking things off gives a little dopamine boost, which is always a win when you’re trying to stay motivated!

You’ve Got This! — Small Steps Lead to Big Changes

Task paralysis might feel like it’s holding you back, but it doesn’t have to stay that way. You can chip away at it, step by step, and regain control over your day-to-day. Try a few of these strategies, experiment with what works for you, and keep moving forward.

The most important thing? Find what works for you and stick with it! Some strategies will click, others won’t — and that’s okay. Every experiment teaches you more about yourself and how your brain works. And each small step counts, no matter how tiny.

So, when you’re ready, pick a strategy, give it a go, and see what happens. You might be surprised by how much even the smallest changes can add up to make a big difference. You’ve got this! 🌟

Ready to Feel More in Control? Let’s Chat!

When you're ready to feel less overwhelmed and more in control of your day, let’s chat. I’m here to help you find your path forward and create a life that feels balanced, calm, and fulfilling.

You can schedule a free 15-minute phone consultation at a time that fits your schedule — click here to schedule directly or email me at sarahhoffman@myaffirmingtherapy.com. We’ll talk about what’s on your mind, what you're hoping for, and I'll let you know how I can help, or do my best to refer you to someone who can. Looking forward to connecting with you!

My specialties include ADHD, neurodivergence, anxiety, stress, and overwhelm.