I've been struggling with overwhelm and task paralysis my entire life, but now that I know what it is, I'm finally learning how to work through it. Lately, it has been particularly difficult. I’ve been juggling so many things—working, writing a book, building my business, and applying for jobs—that even a short to-do list can feel like a mountain. There are days when I just can't bring myself to start anything, even when I know I need to.
It’s this weird feeling in the middle of my chest. I get anxious, look at ALL the things I need to do, and even though I know I need to do them, I just freeze. I hate it so much. It happens most when I'm working on my own stuff, and I think some of it is a fear that it won't work out—even though I KNOW in my heart that it will.
I want to stay consistent, and I’m disappointed that it's taken me a couple of months to get this post out. I put "write blog" on my to-do list every week, but by the time I get to it, I’m just done, done. I’m not giving up though; I’m here! Hahaha.
I used to think I was lazy for the longest time, but I read something that stuck with me: "If you were lazy, you wouldn't feel bad about not doing anything." That hit me hard. It’s not laziness. It's your brain fighting you for whatever reason.
In this blog, I’m going to share the tips, tricks, and strategies that have worked for me. I hope you take something from this and know that I’m sending all my love to you.
The "Why": Understanding Task Paralysis
As you know, I haven't been officially diagnosed, but my research into ADHD has made so much about my struggles make sense. I’m 99% sure I’ve got it, and honestly, treating myself as though I do has helped me immensely, because a lot of ADHD and slight autism traits make so much sense.
For me, task paralysis is getting immediately overwhelmed by my to-do list and freezing up. I start to think about all the things I need to do—what's most important? Where do I even begin?—and I just shut down. I first saw the words "task paralysis" on a social media reel, and my first thought was, "Uh oh, that sounds a lot like me." I dove into some research, and suddenly, my whole life made so much more sense.
In an article from Medical News Today, a list of common symptoms of task paralysis resonated with me:
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difficulty prioritizing and managing tasks
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inability to make a start on projects
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difficulty maintaining focus and avoidance of tasks requiring sustained focus
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overthinking tasks
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difficulty making decisions
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rapidly task-switching
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losing track of thoughts
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brain fog
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difficulty with time management
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inability to listen actively
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rapid changes in mood
(Lillis & Taft, 2025)
These are just possible symptoms, and you might have all of them or just a few. But it’s a start. It's a start to figure yourself out so you don’t stay stuck. For me, a lot of it has to do with my overthinking; 100 tabs open, 5 are playing music, and it’s just a fun time. I think of all the things that need to be done and my brain goes from there.
In the next section, we’ll go over what has worked for me, and hopefully, you will find something to help you, too!
In the next section we will go over what has worked for me and hopefully you will find something to help you too!
My Toolkit: Strategies That Work For Me
So, here are a few things that have helped me.
First, my planner. Everything is listed in there, but I've learned that I do not need to fill it all up. I used to think, "This shouldn't take long," and then I'd just keep adding. I was totally doing it to myself. I’ve had to really take my time when I fill out the next week or two and be more realistic about what I can accomplish. If I have something that will take a good portion of time, I don’t add much more to that day, if anything at all. Now, my planner is a lot less messy, and I’ve noticed I'm filling in my little squares more often to say I've gotten it done!
Another thing is body doubling. This one works for me sometimes. My boyfriend is great for this. He'll play on his game system while I write, create in Canva, or come up with new ideas. Because my planner isn't as full now, this has become easier to do. We get to spend time together, but we're doing our own things.
I also use a reward system, and my boyfriend helps with this, haha. For example, before I start my computer work, I'll go get a Starbucks coffee. My rule for myself is: "If I get this, I have to work on my stuff!" It might sound a little crazy, but it works for me. Giving myself a small, immediate reward for a task that feels unappealing helps my brain see the benefit of starting. It's a way of jump-starting my motivation.
Honestly, I don't get everything on my list done every week. I've had to learn to tell myself that is okay. I will always tell myself, "I got this," and remind myself that I'm becoming the person that I want to be. My journey just might look a bit different from everyone else's.
Acknowledge the wins! You NEED to!
A Look at the Mindset Shift
When this kind of shit happens, please, please, please give yourself grace and self-compassion. You have to. I’m someone who can be very cruel to myself. I hadn't known any better for a long time, so getting out of that mindset is difficult. A few Fridays ago, I had a difficult day. I had been great all week, and the stress finally got to me and I broke. I wondered if what I do matters, if I'm just wasting my time.
But then I stopped myself. Sometimes I have to be a bit harsh to get my own attention, especially if it’s what I would consider a spiral. I’ll be like, "Bitch, one you need to calm the fuck down. Two, you got this. You have people who believe in you even if the idea seems silly." For me, that's not the negative part. It’s me getting my own attention.
If you are able to notice the negative talk, take a pause and a breath, and then redirect those thoughts to something more positive. I do this by myself, usually in the car or when I’m home alone. Grace is the biggest thing you can give yourself. If you become kind to yourself, you will notice the greater things in life. I’ve seen the quote in different variations, but for me, it rings true: If you think negatively, you will have negativity. If you think positively, you will have positivity.
It takes time to reframe those thoughts. I'm not going to lie and sugarcoat it, because healing is not overnight. But I 100% believe in you! If I can do it, oh, y'all can do it too and come with me! It's all about that positivity.
You Are Not Alone
So, task paralysis is hard and not fun. I've struggled with it the past few days as I’m writing this. I have a few days of no little squares getting filled in, and I got bummed. But that’s also what pushed me to get my tush in gear and write. I wish I knew all the answers; I just have the tips that have worked for me. I hope you can try them and see if they work for you, too.
I’m writing this while body doubling with my boyfriend, who’s checking on the veggie plants. I did have to force myself a bit, and I got that twingy, yucky feeling, but guess what? I am here, writing this for you. I'm showing up because I'm not letting something like this get in the way of what I NEED and WANT to do with my life.
I believe that if you share your struggles, you'll find that YOU ARE NOT ALONE! 100%! We will get through this life together. WE will!
Now, what is one thing that has helped you with task paralysis? Do you use one of the strategies I mentioned or have you found something else that works? Let me know!
Citations
- Lillis, C., & Taft, T. (2025, April 24). Task paralysis: What to know. Medical News Today. https://www.medicalnewstoday.com/articles/task-paralysis
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