A friend told me the other day they could often only really focus on one large task at a time, even if it meant letting other larger tasks, and even multiple smaller tasks, fall by the wayside. When too much is happening all at once, or there’s an excessive amount of stress accumulated around a project, it doesn’t matter how many plans they put into place or what ideas they have on how to move forward. If they hit a rut at all, they’re in the ditch and unable to do anything at all. The less they get done and the further they get behind, the more daunting tasks become and the more their lives become a struggle. Sound familiar? Welcome to ADHD paralysis and the importance of having a routine. 

Why does ADHD paralysis happen and how can we function? 

Avoidance, procrastination, and distraction are all common problems for the ADHD brain. These can significantly impact our lives, not only at work but also in social interactions, school, and within our family. When we are tired and stressed, which we commonly are when anxious about a project, our self-care tends to fall by the wayside, only further complicating our life and making it harder to find the motivation to get into the project. But why do we go through ADHD paralysis and what can we do about it? 

Executive Functioning Challenges 

Executive functioning includes challenges with planning, prioritizing, and organizing our lives, so finding a method to keep your life in perspective is important. I find it crucial to have my To-Do list by my side always to help me with my planning and organization and keep me on task. I have been trying in the past month to go completely onto an app on my phone. Maybe I’m old-fashioned, but I really need to see things in writing, so I’ve gone back to my tried and true. I have a workbook I keep close by. As ideas strike me for a blog or article, I write them in a certain section. Instead of allowing an interest to take over and distract me from what I’m doing, I write it down to go back to later. As I realize I have tasks to do, I write them down, so I won’t forget to do them eventually. I write down phone calls I need to make, bills I must pay or check on, errands I must run, friends to contact, and items I need to buy or stock up on. Maybe if someone refers to a book or a podcast, I’ll write it down, because if I go down the rabbit hole of looking the item up or starting to watch/read, I know I’ll go completely off track with my day. I’m easily distracted, so I go back to my book several times per day to make sure I’m staying (mostly) on track and getting things done. I set up my phone calendar (with alarms) for appointments, deadlines, or other important tasks, so I won’t get so distracted in time that I forget them. 

The Importance of Routine 

Throughout my days, I try to adhere to routine as much as possible. Routines provide structure and predictability to our days. We feel more productive, less stressed, and make sure that healthy habits are incorporated into our days. For instance, my morning routine starts with taking a few minutes to stretch and listen to the world. I get up, get dressed, brush my teeth and hair, and take my meds before heading downstairs to start my coffee. As that runs, I let out the dog and make sure she and the cats are fed. I empty the dishwasher and make myself something to eat. I avoid using my phone as much as possible to keep my distractions to a minimum and let my brain wake up gradually without the blue light stimulation. I might read a chapter of a book or catch up on mail while I sip my coffee. Without this mindful centering to start me off, my day can quickly spiral out of control. 

Daily Planning Strategies 

Once coffee is done, I create my daily To-Do list. I choose one major task that absolutely needs to get done and start my day with that. Then I isolate two other items that need to get done but could wait until tomorrow if necessary. I create a list of shorter tasks I can jump to if I find myself bored of what I’m working on and need a break or find myself with 30 minutes to spare before a meeting. And yes, I also build in time around appointments, time outdoors, exercise, and rest. Inevitably, at the end of the day, I’ve managed to get at least one thing done and a few of the smaller bits depending on my day. If I’ve been interrupted during my day, then I already have my To-Do list partially ready for tomorrow and just move the tasks forward until they are completed. I also struggle with PMDD, so some days of the month are much better than others, so I track this as well and try to time my more intense projects to fall into those days if possible. At the end of my day, part of my routine before sitting down to relax in the evening, I write down my Ta-Da list. I go back through my day and list what I’ve done and accomplished. Invariably, I’ve found other tasks to do that were unanticipated or where timing intervened in my day, so I record them too even if they seem trivial because it helps me feel like I’ve accomplished something every day. If I’ve had a particularly unproductive day, I give myself grace and acknowledge that it wasn’t as great a day as I would’ve liked but that I might have had some quiet time to reflect or some extra rest that I needed. Because everything is written down and close at hand, I am less likely to forget something altogether. I feel less stressed going to bed at night and am less likely to wake up thinking of that one thing I should’ve gotten done or need to remember for tomorrow. And then I move on to tomorrow. 

Staying on Track 

I find that when I get out of my routine, for whatever reason, I am more anxious, tend to get less work done, and forget about things or places I’m supposed to be. I have more wasted days. Organization and routine go hand in hand and getting moving, getting your day started will help you stay in motion, be less stressed, and feel more positive. 

Finding the Right System 

Finding that system of organization and routine that works for you can be rewarding. You might have to try different methods for a month or so and then reassess or look at what could be tweaked to work better. The important thing is not to get discouraged and to keep trying to figure out what works for you. 

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