{"id":904,"date":"2024-07-09T03:44:33","date_gmt":"2024-07-09T03:44:33","guid":{"rendered":"https:\/\/the25thofjune.com\/?p=904"},"modified":"2024-07-15T08:09:21","modified_gmt":"2024-07-15T08:09:21","slug":"break-glass-in-case-of-emergency-my-adhd-paralysis-survival-guide","status":"publish","type":"post","link":"https:\/\/the25thofjune.com\/?p=904","title":{"rendered":"Break Glass in Case of Emergency: My ADHD Paralysis Survival Guide"},"content":{"rendered":"\n<br><script><\/script><br><script>\n  window.dataLayer = window.dataLayer || [];\n  function gtag(){dataLayer.push(arguments);}\n  gtag('js', new Date());\n\n  gtag('config', 'G-YVWH1NBME1');\n<\/script>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"338\" height=\"338\" src=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Picture1.jpg?resize=338%2C338&#038;ssl=1\" alt=\"\" class=\"wp-image-905\" style=\"width:546px;height:auto\" srcset=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Picture1.jpg?w=338&amp;ssl=1 338w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Picture1.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Picture1.jpg?resize=150%2C150&amp;ssl=1 150w\" sizes=\"auto, (max-width: 338px) 100vw, 338px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><em>Do you ever feel like you have so much to do, that you can\u2019t seem to do anything at all?<\/em><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I remember the perplexed look on my mom\u2019s face when I tried to describe to her that sometimes, I\u2019m so overwhelmed that a basic adult task, such as calling my bank or answering an email feels <em>too scary<\/em> to do. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I understood her confusion. How could a 5-minute task\u2014a task other people do <em>as a break<\/em> from their work\u2014weigh so heavily on me that I freeze in the face of it?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Two years ago, at the bottom of a deep, dark pit of <a href=\"https:\/\/add.org\/adhd-paralysis\/#:~:text=ADHD%20task%20paralysis%3A%20When%20a,other%20activities%20or%20zoning%20out.\">ADHD paralysis<\/a>, I found myself on the internet, asking strangers for help.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I was, once again, buried under the ever-growing mountain of my incomplete tasks. It was a cycle I often found myself in: I planned and planned meticulously. I wrote and rewrote my to-do list. I scheduled my days to the minute, determined to get everything done, but no matter how much I wanted to, I could not seem to get myself to <em>start<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"476\" src=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/WhatsApp-Image-2024-07-08-at-22.55.07.jpeg?resize=640%2C476&#038;ssl=1\" alt=\"\" class=\"wp-image-906\" srcset=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/WhatsApp-Image-2024-07-08-at-22.55.07.jpeg?resize=1024%2C762&amp;ssl=1 1024w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/WhatsApp-Image-2024-07-08-at-22.55.07.jpeg?resize=300%2C223&amp;ssl=1 300w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/WhatsApp-Image-2024-07-08-at-22.55.07.jpeg?resize=768%2C572&amp;ssl=1 768w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/WhatsApp-Image-2024-07-08-at-22.55.07.jpeg?resize=1536%2C1143&amp;ssl=1 1536w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/WhatsApp-Image-2024-07-08-at-22.55.07.jpeg?w=1600&amp;ssl=1 1600w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/WhatsApp-Image-2024-07-08-at-22.55.07.jpeg?w=1280&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a desperate attempt to break out of inertia, I made a post on an <a href=\"https:\/\/www.reddit.com\/r\/ADHD\/\">ADHD subreddit<\/a> asking for solutions. The response to that post is, to this day, the most valuable piece of advice I\u2019ve ever received. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In just a few hours, the post was flooded with hundreds of comments and suggestions. I grabbed one of the empty journals on my desk and made a list. I wrote down every unique suggestion generously offered to me\u2014both shocked and relieved at the commonality of my struggles. Although the post has since been deleted, the value I gained from it has transformed into a system of personally tried-and-tested strategies that help me self-manage my ADHD symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This was the first step in what became my personal <strong>ADHD Paralysis Survival Guide<\/strong>\u2014a simple, 5-step actionable plan I created and modified over several years of trial and error. This is my offering to you today.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this blog, I share with you how I break out of the cycle of anxiety and paralysis I fall into when I experience <a href=\"https:\/\/www.additudemag.com\/what-is-executive-function-disorder\/?src=embed_link\">executive dysfunction<\/a>. This is a personal testimony. I am not an expert by any means; I am only qualified to tell you what works for me. There is a wealth of scientific knowledge about ADHD, and I encourage you to do your own research and try out different strategies to discover what works best for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now let\u2019s discuss how to begin again.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"453\" src=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Screenshot-2024-07-08-at-11.12.48-PM.png?resize=640%2C453&#038;ssl=1\" alt=\"\" class=\"wp-image-907\" style=\"width:530px;height:auto\" srcset=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Screenshot-2024-07-08-at-11.12.48-PM.png?resize=1024%2C725&amp;ssl=1 1024w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Screenshot-2024-07-08-at-11.12.48-PM.png?resize=300%2C212&amp;ssl=1 300w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Screenshot-2024-07-08-at-11.12.48-PM.png?resize=768%2C544&amp;ssl=1 768w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Screenshot-2024-07-08-at-11.12.48-PM.png?resize=1536%2C1087&amp;ssl=1 1536w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Screenshot-2024-07-08-at-11.12.48-PM.png?w=1907&amp;ssl=1 1907w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/Screenshot-2024-07-08-at-11.12.48-PM.png?w=1280&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ADHD Paralysis Survival Guide<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The rules of the game are simple: <strong>start small and build momentum.<\/strong> When I experience ADHD paralysis, I tend to overestimate my capacity. I aim to do way more than I can realistically handle. Then, I feel so overwhelmed that I get nothing done, leading me to pile on even more tasks for the next day. The following techniques are my go-to steps to ending this cycle and getting back to equilibrium.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Step 1: Give Yourself a Reality Check<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The first step to breaking out of ADHD paralysis is recognizing that you\u2019re in it.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I don\u2019t always operate at 100%. My energy levels fluctuate significantly, with several weeks of high productivity followed by periods of low productivity. During these low periods, it takes me twice the effort to complete half of my usual tasks. I cannot simply <em>will myself out<\/em> of task paralysis or pretend I am not in it. Learning to identify and accept that I am below capacity has been crucial to breaking the cycle.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>How much do you get done when you feel energized and regulated? <\/li>\n\n\n\n<li>What does a good day <em>feel<\/em> like? <\/li>\n\n\n\n<li>How do you know you\u2019re losing momentum? <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Observe your own patterns without judgment or negative self-talk<\/strong>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When I start to lose momentum, the first thing I notice is a feeling of anxious dread when I set out to do my daily routines. When I face my creative goals, I feel resistance, or what Steven Pressfield calls <a href=\"https:\/\/stevenpressfield.com\/2009\/10\/writing-wednesdays-12-self-talk-and-self-sabotage\/\">Resistance with a capital R<\/a>\u2014the voice of self-sabotage that \u201ctells us not to work today and gives us a reason\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Once you recognize that you&#8217;re in ADHD paralysis, you can actually <em>do something about it.<\/em><\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By viewing it as an external issue rather than an internal failure, you can take action to resolve it, instead of engaging in self-blame.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"563\" height=\"551\" src=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/b30c5677f06d4b03a35bc5402bd4fcbf.jpg?resize=563%2C551&#038;ssl=1\" alt=\"\" class=\"wp-image-908\" style=\"width:336px;height:auto\" srcset=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/b30c5677f06d4b03a35bc5402bd4fcbf.jpg?w=563&amp;ssl=1 563w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/b30c5677f06d4b03a35bc5402bd4fcbf.jpg?resize=300%2C294&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Step 2: Throw Out Your To-Do List<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I love to-do lists. But when I\u2019m overwhelmed to the point of paralysis, <em>the last thing I want to do is stare at the big scary dooming list of my overdue tasks.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objectively, the items on your list might not be so difficult. On a better day, you might get all of them done without much thought. When you find yourself suddenly unable to, it\u2019s hard to accept it. This is why that reality check in step one is so important. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s one thing to deliberately procrastinate, and another to struggle with executive dysfunction and ADHD. Sometimes, as much as you would like to <em>just do it<\/em>, you can\u2019t. And that\u2019s okay.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 2 is to let go of your to-do list and give yourself a fresh start.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Resist the temptation to delay action by staying stuck in planning mode. Do not make another list. Do not schedule. Do not prioritize. The idea here is to shift from planning to execution. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Forget about everything you have to do and <strong>ask yourself what you <em>can do right now.<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Step 3: One Bite at a Time<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This is where we finally start <em>getting things done.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Like many others who experience ADHD paralysis and executive dysfunction, <a href=\"https:\/\/www.additudemag.com\/getting-started-adhd-challenges\/\">task initiation<\/a> is my biggest challenge. The most important technique I learned that day from my Reddit post was this: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>To start any daunting task, break it up into smaller and smaller steps, until they are no longer too scary to do.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s an example. If you feel too anxious to get out of bed when you tell yourself <em>get up and get ready for wor<\/em>k, try this instead: Tell yourself to <em>sit upright on your bed<\/em>. You might find that not to be anxiety inducing at all. Then, once you\u2019ve sat up, tell yourself to <em>plant your feet on the floor<\/em>, then to <em>walk to the bathroom<\/em>, then to <em>pick up your toothbrush<\/em>, and so on.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Focus on the process, not the outcome<\/strong>. By smoothly transitioning from one bite-sized step to the next, before you know it, you\u2019ll have eaten the entire elephant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Step 4: Do the Bare Minimum<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As a perfectionist, this was a hard lesson for me, but I\u2019ve learned that when rebuilding momentum, the difference between doing <em>something<\/em> and doing <em>nothing<\/em> is astronomical. To find that <em>something<\/em>, negotiate with yourself and see what you are willing to do. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The key is to build momentum by doing the bare minimum first.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, if I am struggling to get myself to meditate, I will not commit to a 20-minute guided meditation. Instead, I will set a timer for five minutes, to focus on my breath or observe my thoughts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Similarly, if I don\u2019t have it in me to do my entire five step morning routine, I will pick 1-2 nonnegotiable items and do them to the best of my ability.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This approach also works with how I show up for tasks. If the only way to get myself to cook is to distract myself with a show, I will do that. If I want to work out but can\u2019t get myself to drive to the gym, I will work out at home. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Again, negotiate with yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Low-capacity states will not last forever. Over time, you will be able to show up in more mindful ways and with higher-level commitments. But to get there, it\u2019s important to build momentum by doing the bare minimum first.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/3437993decfe12f5a915e397c4d03275-edited.jpg?resize=640%2C480&#038;ssl=1\" alt=\"\" class=\"wp-image-910\" style=\"width:441px;height:auto\" srcset=\"https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/3437993decfe12f5a915e397c4d03275-edited.jpg?w=1344&amp;ssl=1 1344w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/3437993decfe12f5a915e397c4d03275-edited.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/3437993decfe12f5a915e397c4d03275-edited.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/3437993decfe12f5a915e397c4d03275-edited.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/the25thofjune.com\/wp-content\/uploads\/2024\/07\/3437993decfe12f5a915e397c4d03275-edited.jpg?w=1280&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Step 5: Build Self-Esteem through Small, Consistent Actions<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In <em><a href=\"https:\/\/jamesclear.com\/atomic-habits\">Atomic Habits<\/a><\/em>, James Clear writes that self-esteem is built through small, consistent actions. He describes self-esteem as self-trust, which is cultivated by consistently doing what you tell yourself to do.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>This is the fifth and final step in the ADHD Paralysis Survival Guide.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Once you\u2019ve built some momentum, see if you are ready to commit to a small list of daily goals again. Pick 1-3 goals you feel confident about. I usually return to my morning routine for this, because it sets me up for a good day. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try completing the tasks, then reward yourself.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By keeping your own promises, you reinforce a positive relationship with yourself, which in turn increases your confidence and helps you take on bigger challenges.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Now, Let\u2019s Begin Again<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>In the two years since I made that first post, I\u2019ve experienced ADHD paralysis 6 or 7 times.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As challenging as it\u2019s been, it\u2019s forced me to develop effective systems and processes, and build a healthy relationship with myself. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Next time you find yourself overwhelmed and unable to make progress on your goals, try these 5 simple steps:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Give yourself a reality check<\/li>\n\n\n\n<li>Throw out your to-do list<\/li>\n\n\n\n<li>Take one bite at a time<\/li>\n\n\n\n<li>Do the bare minimum<\/li>\n\n\n\n<li>Build self-esteem through small, consistent actions<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019ve curated this 5-step guide from my own personal experience. You might find that some of these methods work for you, and others don\u2019t. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember that by recognizing your symptoms, you can address them without self-blame. Implementing steps like breaking tasks into smaller bites and focusing on minimal, consistent actions helps build momentum and self-esteem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Finding what works best for you requires trial, error and most of all patience.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While I steer clear of <a href=\"https:\/\/www.verywellmind.com\/what-is-toxic-positivity-5093958\">toxic positivity<\/a>, I remain a true believer in the power of adversity to build character. So, if this is my burden to bear, I accept it with gratitude and humility. I hope that this blog post, and upcoming ones, encourages you to approach your burdens in a similar way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now, dust yourself off, take a deep breath, and let\u2019s begin again.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Do you ever feel like you have so much to do, that you can\u2019t seem to do anything at all? I remember the perplexed look<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"[]"},"categories":[9],"tags":[10,11,12],"class_list":["post-904","post","type-post","status-publish","format-standard","hentry","category-untreated-undiagnosed","tag-adhd","tag-mental-health","tag-personal-development"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Break Glass in Case of Emergency: My ADHD Paralysis Survival Guide the25thofjune | the25thofjune<\/title>\n<meta name=\"description\" content=\"Do you ever feel overwhelmed to the point of paralysis? 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