HOW TO GET UNSTUCK - ADHD paralysis tips and tricks

**yes, if you are a man, you can also take advice from this video**

Do you ever feel stuck in your head and unable to act? If the answer is "yes, this happens to me all the time", then you might be familiar with ADHD paralysis!

In this video, I explain what ADHD paralysis is, describe the difference and similarities between physical and mental/analysis paralysis, and most importantly, I give you tips and tricks on how to overcome this paralysis!
If you want to skip to the tips straight away, you can find them in the timestamps below:

00:00 Intro
01:19 Physical paralysis
04:04 What causes ADHD paralysis?
05:21 Mental paralysis
10:07 Tips and tricks for physical paralysis
13:15 Tips and tricks for mental paralysis
18:15 Final advice
18:57 Outro

I hope this can help those of you who experience ADHD paralysis a little or a lot!

See you in the next one!

Disclaimer:
The term "physical paralysis" in relation to ADHD is not officially referenced anywhere. I decided to use it to convey the image of being completely unable to move, although you have the physical capacity to do so.
It could be confused with the physical paralysis experienced by people who are unable to move due to injuries or handicaps.Therefore I apologize for the confusion or discomfort that the use of this term might have caused.
I'll do better next time!

[Synques]

I love this and your transparency it was so good and authentic. I’m undiagnosed but I know 100% sure that I’ve been suffering with analysis paralysis ADHD for most of my life and now that I know about I’ve been studying it and my brain to figure out ways to heal. This was helpful and motivating to see you just doing it. A great book on this subject is Get Out Of Your Head by Jennie Allen. Wishing you the best, take care ✨

[soapydanielle]

Physical Paralysis Tips

1. Mel Robins' The 5 Second Rule - count backwards from 5 to 1 then start the task.

2. Exercise - just MOVE your body, doesn't have to be a workout or anything more than literally two jumping jacks.

3. Call a loved one - can help trigger motivation. Even take the chance to talk it out, admit you're in a paralysis state.

Mental Paralysis Tips

1. Make your choices random - even use eeny meeny miny mo. Seriously.

2. Use timers - ADHD people work really well under pressure (even better to have someone set a time for you and they hold you accountable)

3. Label decisions (is it low value or high value?) - Is it choosing a movie to watch or is it choosing a college to apply to?
- ALSO a decision you make is good. There is no "good" or "bad" choice, since every choice is good. ADHD people are perfectionists, which is why it's important to make this your mantra.

4. Get out of your head - put it on PAPER like mind maps or lists

[jessicaran]

The ADHD community is full of positive people trying to better ourselves I’m so happy it exists online now. Thank you all so much for the uploads

[sevamo]

I'm undiagnosed, but the mental paralysis is spot on! I went through life thinking that everyone thinks that way all the time, but it seems like... They don't...? Lol

[InsertHandleHere]

😭 I’ve always thought I was just broke, lazy, undisciplined. I’m 40 years old and had this my whole life. I was diagnosed as a child but never treated. I had no idea about this and it 10000% describes me. In fact I’m stuck right now needed to eat. Been scrolling for 2 hours screaming in my head to go eat and stomach hurting and I STILL can’t seem to do the thing 😢

[christineg]

This is bedtime for me. I sit on the couch, browsing the internet, it's stupid late and I NEED to go to bed, and I Just. Keep. Scrolling. And berating myself for not getting up to go to sleep, but somehow that doesn't help. I get to the point where I'm so tired that the act of getting up to go to bed just sounds like so much work... I usually go to bed an hour or two later than the time I intend, because of this. Sleep deprivation does not help the ADHD, alas.

[jessh]

I never knew what this was. I've struggled with this for so long. My husband calls it "assuming the position", I will be sat, half dressed, on the edge of the bed on my phone. ADHD paralysis. Wow.

[DannyD-lryg]

I taught my dog to identify and help me break out of a sense of paralysis 💜

She’ll start by nudging me, then escalates to burrowing under my body (if lying down) or legs (if sitting), then catapulting pillows across the room, thennn confiscating whatever I may be holding lol, and finally…tugging on my clothes. That last one usually makes me get up because I don’t want holes in my clothes, as I wear the same few clothes 24/7 😂

She loves it so much, and I love it too. I live alone, so it feels like someone is aware and cares, AND I want to reward her and let her know she’s such a good dog — by getting up and getting her a treat

[elmerzcosta]

Your description of perfectionism and how it is associated with mental paralysis was perfect. I have a extreme fear of failure that ironically leads me to give up and fail anyway. Thank you for the tips!

[Sereaph]

Another great tip I've heard. A common mistake made by perfectionists is connecting the outcome of a decision directly to the decision itself. For instance, if you choose to go to France for a vacation and have a bad experience due to being pickpocketed, you might blame the decision itself rather than the actual cause of the problem. This mindset leads to decision paralysis in the future, as you fear making another "wrong" decision.

In reality, your decision to go to France was a good one, and you couldn't have anticipated the unfortunate event. It's also impossible to know if a different location would have been any safer. The problem wasn't the decision itself but rather being pickpocketed. Instead of dwelling on the decision, it's more productive to focus on how to handle or prevent such incidents.

Remember, decisions are not inherently right or wrong. It's how you respond to the outcomes that truly matters. Adopting this mindset can help you overcome decision paralysis.

[chelsrowe]

My ADHD wouldn't allow me to watch this video in it's entirety I tried but I've made it through about 13 minutes so far and of course I will be back to finish later but for now I must go. thank you so much for taking time to make this video!

[inesmartin]

I'm undiagnosed, but everytime I watch basically anything about ADHD, I feel like I hear someone describing my life. Thanks for the tips !

[ivyteacherwilson]

All of this is me. I was diagnosed at 39 and given the meds. I wasn't given any other information or suggestions so I was still struggling and spiraling while trying to raise 2 young sons. Fast forward to the last three years, I've made my executive functions, analysis paralysis more manageable by changing my nutrition, starting therapy, setting boundaries, and practicing mindfulness. As I learn more from videos like yours, I see so many years-my whole life really-were spent with doctors telling me I'm stressed, or menopausal, or sad from divorce, or overwhelmed at work. I was an undiagnosed and untreated adhd girl/woman presenting with anxiety and depression that I am just now understanding is what makes me, ME. And that I'm OK as I am😊

[avianabelle]

The guilt we feel (or at least I do) from not being able to be productive because of the mental and physical paralysis is so real. Thank you for making this video! I’m glad I am not the only one experiencing this

I was diagnosed with ADHD over a year ago but I am not that educated on it. I just found this channel today and I love the community! Sending good vibes to all of you and thank you for helping me and others learn!

[therealzahyra]

Recently diagnosed and now that I know it's not just depression holding me hostage, I looked up help on this category and the counting down worked, except I had to do it from 30. 5 was too short and my overthinking was too strong, but when I counted from 30, it gave time for my brain to focus on the numbers instead and BOOM I was out of bed. Thank you!

[mrnobody]

Being unable to move is impulse control. Impulse is the initial energy that puts you into motion. This is the opposite side of what people usually imagine when you mention impulse control. In the normal case what people think of is being unable to suppress an impulse .

[tianapratt]

I relate to everything here except for working well under pressure. Usually I’m in paralysis because of pressure overwhelming me- to the point where it becomes too late and I’ve lost the opportunity to complete that task (For time sensitive things). Then there’s technically no point in worrying about it anymore, because the consequences are something I can no longer control. It’s like the pressure is more painful than the consequences of just doing nothing. It’s happened before that I can’t make a decision in a restaurant so I literally just don’t order and convince myself I didn’t want to eat. The only reason why I’m commenting, is because it’s been so debilitating and self-sabotaging lately, and I’m curious if anyone else has had similar experiences.

[sayusayme]

I truly resonate and am struggling with my ADHD still at 63. Finally getting the help I need. Thank you

[SusanaGomez-mpsk]

I could remember several years ago, I suffered severe depression and mental disorder. Was actually diagnosed with ADHD. Not until my son recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. This is something that really need to be use globally to help people with related health challenges.

[snowps]

I am 47 and this is my entire life you're talking about.