Task Paralysis

The Idea of the Week

Task paralysis refers to an experience of feeling overwhelmed, stuck, or unmotivated that interferes with completing a task, and thus, you might avoid the task by procrastinating. It may also be referred to as “ADHD paralysis” because it is a common experience for many people with attention-deficit/hyperactivity disorder (ADHD). This 8-minute article from the Cleveland Clinic describes what task paralysis and ADHD paralysis are and how they compare to executive dysfunction and procrastination.

The Practice of the Week

It’s easy to add hefty tasks to your to-do list, but it’s hard to execute those hefty tasks. For each item on your to-do list, consider these indicators that the task is too large or vague:

1. Is it actionable? Can you do the task? If not, add an action verb.
   For example, “kitchen upgrade” vs. “remove the old oven and install the new one.”
2. Is it measurable? Can you clearly measure or determine when the task is complete? If not, break the task into tangible components. Sometimes adding numbers can make a task more tangible.
   For example, “learn how to cook” vs. “practice for 30 minutes daily” or “watch three tutorial videos”
3. Can you estimate the time for each task? If it’s difficult to estimate how much time, consider what piece of the task will take 2, 5, or 10 minutes.
   For example, “clean room” vs. “vacuum (about 5 minutes), pick up dirty laundry (about 2 minutes), reorganize the books on the bookshelf in alphabetical order (about 15-20 minutes)”
4. Does the task depend on something? What are the other tasks that need to be completed in order to complete this one?
   For example, “move to new apartment” vs. “specify a budget, research apartments within the budget, confirm moving date, etc.”
5. Do you feel overwhelmed by the size of the task? If yes, consider how you can break the task into two or three pieces. Then consider if you can break those two or three pieces down into more pieces until the size feels manageable.
   Tip: Try to aim for a task that can be completed in 2 or 5 minutes.
   For example, “write a research paper” vs. “define the topic, gather keywords, find 5 research articles”

Below are a few tips for dealing with task paralysis from this 6-minute article. Check out the article for more strategies to start checking off the items on your to-do list!

1. Get up and move: anything from doing a full workout to jogging in place to elevate your heart rate a little bit can help break the monotony and help you feel alert.
2. Break the monotony: when you are stuck waiting, find something to break the monotony, such as reading a book, listening to podcasts, or striking up a conversation.
3. Book appointments first thing in the morning, if you find yourself stuck in waiting paralysis and delaying doing tasks before the appointment.
4. A daily brain dump can help organize the bombardment of thoughts tumbling around in your mind. Here is how to “brain dump”:
   • Write down your thoughts. Try not to second-guess, edit, or worry about your punctuation and grammar. The point is to just get the thoughts out and in front of you in whatever way works for you.
   • Review the items and eliminate what you don’t need, what you can delegate, and what you can postpone.
   • Prioritize and organize the tasks into categories or deadlines.
   • Add the tasks to your calendar or reminders. Whatever method helps you remember your due dates.
5. Focus on completion, not perfection. A task worth doing is worth doing poorly, and focusing on too many details to make it “perfect” can leave you feeling overwhelmed.

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The Thought of the Week

Wishing you a peaceful week!