Task Paralysis/TASK puh-RAL-uh-sis/
Feeling unable to start a task despite wanting or needing to, often linked to ADHD and executive dysfunction.
Andy says:
It’s like looking at a door you want to walk through, but the handle feels glued. Tiny moves unstick it.
Detailed Explanation
Task paralysis emerges when initiation systems stall due to high cognitive load, unclear first steps, low immediate reward, or anxiety. Working memory limits and time blindness amplify the effect. Supports focus on reducing choice, making the first action obvious, and adding gentle external momentum.
Community Context
Common in ADHD/autism spaces. People share strategies like body doubling, visual schedules, and micro‑starts (30 seconds). Compassionate framing replaces shame.
Quick Tips
- Make the first step absurdly small (open doc; title it)
- Timebox for 3–5 minutes; stop on success
- Add an action‑labeled alarm and a check‑in buddy
Do / Don't
- Do: externalize steps; lower the bar; celebrate starts
- Don’t: wait for motivation; don’t shame the freeze
Scripts (Examples)
- "I’ll do 90 seconds and then reassess."
- "Ping me at :15—starting now."
Scientific Context
Initiation relates to executive control, reward sensitivity, and effort discounting. Environmental scaffolds reliably improve initiation.
Language Notes
Related: initiation freeze, executive block; overlaps with anxiety.
Related Terms
Executive Dysfunction
Difficulties with a set of mental skills that include working memory, flexible thinking, and self-control.
Working Memory
The mental workspace that holds and manipulates information for short periods (seconds to minutes) to guide actions.
Time Blindness
Time blindness is the difficulty sensing how much time has passed or accurately estimating how long tasks will take, making it hard to manage schedules and deadlines.
Decision Fatigue
Reduced decision quality and increased avoidance after many choices or prolonged demands.
Body Doubling
A productivity strategy where another person works alongside you to help you stay focused on a task.
Chunking
Breaking information or tasks into smaller, meaningful units to make them easier to process and complete.
Sources
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