Here is a simple formula to hack ADHD paralysis
Too many choices that you perceive as having equal value (clean kitchen, go for a walk, work on website, exercise) = Paralysis
You are nodding your head, thinking omg yes, this is totally me. Let me guess: it's Sunday afternoon, and you have four hours free. No kids, no partner, no deadlines, no commitments The weather is gorgeous, finally. You feel good. You feel motivated. But you don't have a plan. The kitchen could use a deep clean and some organising. You've been meaning to write a blog post, but it's just so nice out... a good day for those 10,000 steps or a coffee with your friend you haven't seen in a while. You go into the kitchen, look around, and start to feel the energy drain from your body. Where to start? Get stuff off the counters. But where to put it? Clean out the spice cupboard - oh no, all those bottles that aren't labelled. Pick something and just start. You pick up a dish and place it in the dishwasher. Then you wipe down the counter. You're not even making a dent. You leave the kitchen. Suddenly, you feel too unmotivated to go outside. You sit on the couch. You start scrolling to calm your mind. An hour passes. You berate yourself. It's a beautiful day! You could get so much done! Why are you wasting time? Again.
Let's take a look at what's going on in your ADHD brain?
The ADHD brain is great at brainstorming things you can do. You get a dopamine hit from the 'idea' of having a clean organized kitchen, walking 10,000 steps, toning those batwings. and getting more clients because you have contributed to your website's SEO. You also likely get a rush of dopamine from wanting to be better, wanting to be organized, wanting to be healthy.
Desire = Dopamine
But wait, what's happening? Hello, executive function challenges!
Your brain takes in all these great ideas but it doesn't prioritize them. Your brain is more of an equal opportunity employer in situations like these. So how do you help your brain out of the paralysis?
Sit down and write a list of the things you could do, want to do, should do. As you're writing try to limit the list to the ones at the forefront of your mind. Don't go looking for others. You're only dealing with the afternoon. Tomorrow is another day.
Deep clean/organize kitchen
Go for a walk to get 10,000 steps
Write a blog
Lift weights
Now assign each one an estimated time. You want to remove the grey fog and create some clarity.
Deep clean/organize kitchen - 2 hours
Go for a walk to get 10,000 steps - 1,5 hours
Write a blog - 1,5 hours
Lift weights - 30 minutes
Total: 5,5 hours
So clearly you can't do everything, and you've likely lost 30 minutes with your brain lapse (thanks ADHD - you are not always a superpower).
What is most important to you in your life right now?
Building my business
What would contribute to that right now?
Writing a blog
What's getting in the way?
Feeling like my house is out of control.
So what can you do today to help your goals?
Spend an hour in the kitchen - with a timer!
Take a short walk to enjoy the weather - 30 minutes - set a timer
Come back and write a blog
If you finish faster than expected, spend some more time in the kitchen or do some weights. Batwings are not a superpower either.
I am by no means telling you this is what you should do. I am showing you a way to loosen the paralysis and get moving on things that are important to you, as well as reminding you to remind yourself what's important right now.