Does anyone know what to do about ADHD paralysis?

thank you everyone for your help and love. i was actually able to get out of the paralysis and get my work due done🥲🫶 thanks again love you🩷

What are you stuck with? Which task in particular? I heard something very help from from Chalene Johnson - break big tasks that create paralysis into very tiny doable pieces her rule of thumb was it can be done in 15 minutes! - don’t say clean bedroom or write essay - say - pick up all the garbage from my room - pick up all dishes/cups from my room and put them in the hallway or in a tub to bring to kitchen - pick up all dirty laundry

You know - you DID do something 🥰 You found whatever device you use, picked it up, opened this app, clicked through to post, muscled up courage to post, and then you posted. That’s at least 6 things, and that’s something. It’s sometimes helpful for me to know what I’ve done to remind me of what I can do. And sometimes it’s totally okay to sit with your paralysis, pour it a glass of wine and hang out. Ask it why it has stopped by, and then do one teeny tiny thing.

I used to call it “fruck” - frozen + stuck. After poking around a little bit, I found “The Wall of Awful”. Reading about it sooo helped me wrap my brain around what this fruckness really was. Here is a link to Brendan Mahan who coined the term: https://www.adhdessentials.com/essentials/the-wall-of-awful/ Sometimes it helps to break everything down to its smallest, teeny tiniest bit that does not make your stomach hurt and just do that. Hope this helps. 🥰

My gf knows that if I fell into adhd paralysis, the best she can do is bring me a glass of water. Trick is that, while you don't want to break the glass or spill water all over your room, you're forced to hold it and drink that water, thus move and break your paralysis. Maybe this advice do not help you to actually start the work, you need to do, but at least you'll be no more struggling, lying in paralysis :)

Get outside, even if you just open the door and sit in the doorway ❤️ It's hard I know, I've been working on learning my dopamine fixes too to kick start myself. Mine are getting outside, playing unbearably loud music and having a coffee with a biscuit. My partner actually does this for me if I've been out of it for too long and can't do it myself. Also the thought of a visitor gets me off the sofa so quick to tidy the house 😆

Do you mean you’re not getting anything done right now? The only thing that works for me usually is like a 2 minute of 5 minute timer (kickstarter) with a super tiny achievable goal. And then feel that you can succeed at that, reward yourself and repeat.