Now that summer has officially ended, the fall often comes with the expectation that we need to get back on a schedule, to structure, to responsibilities. This overwhelming expectation often results in the fervent activation of … feeling frozen, stuck, unable to take a single step towards action. This is known more commonly as task paralysis.
This refers to the state of being so overwhelmed by external factors or starting something that you feel you can’t do so much of anything at all.
Words like “freeze,” “task paralysis,” and even “neurodivergence,” have become more prominent in our culture recently. They are often followed by a list of “tips and tricks” that promise solutions and relief! For many, however, those standard approaches just don’t hit the mark.
As therapists, we often hear feedback from clients that these methods are non-effective. Even though science says it works, what might be missing is a just little bit more individualization.
Child psychologist Alex Reed states that about 15% of the population is considered neurodiverse, thus making about 85% of the population a more predictable, “typical functioning” group. Dr. Reed points out that while neurodivergence is considered a significant divergence from the norm, it is consistent across populations and over time, making a “normal variation” from the norm.
Dr. Reed further explains that it is evolutionary beneficial to have a percentage of population with these traits. The key is to figure out in what ways are these traits most channeled or tapped into.
Traditional techniques such as the Pomodoro technique, SMART goals, making a list, and breaking a task into easier/smaller steps have been shown to aid in managing difficulties with planning, organizing, and motivation. However, these methods may fall short for some because they focus on productivity and don’t address the emotional factors (i.e., anxiety, perfectionism, or fear of failure).
These tasks might also result in more feelings of overwhelm and cognitive overload, leading to decision fatigue and further feelings of paralysis. Overall, many of these methods were designed with neurotypical productivity in mind and therefore may not actually be accommodating to neurodiverse minds who process information differently. The key is to find what does work for you, not what should work. Each person is so unique, how can we expect there to be one “solution” for all? These techniques will require you to try them on for size and to adapt them in a way that speaks to and resonates with you!
Creative Cues for Task Initiation
Let’s start with the idea of “cues”. Cues are any sort of signal or trigger in the environment that prompts or reminds someone to take action or initiate a task. For neurodiverse individuals, thinks of cues as external supports. The brain relies heavily on sensory information to trigger memories and need for action.
When we begin to associate sensory cues with task initiation or for time management purposes, it doesn’t only help relieve some cognitive burden by reducing demand on working memory. It also helps reinforce task and habit formation. In short, consistently using the same cues can trigger associations to tasks, helping to establish and maintain routines and bypass cognitive resistance.
So, what kind of cues are we talking about? You can use any sensory cue to aid in triggering initiation of tasks such as a specific scent, sound, texture, images. For some individuals, setting a task-specific playlist to either help energize or calm them simply does it (CDs/records if you’re a little more old school!). Additionally, if you struggle with long tasks like going through emails, opening mail, or finally starting to organize that closet, set a playlist or CD and once the music stops, you stop too.
The key is that no matter where you are, come back to it later with the same playlist and do it again! Diffusing a certain oil or time-sensitive scent like burning an incense stick can help signal your brain that it is time to focus, while also giving a boundary for time-management support.
Technology is constantly advancing in new ways in attempts to assist and create ease! There are some applications that have started utilizing geofencing. It’s a type of technology that sends reminders based on your location. So, rather than kicking yourself the next time you realize you passed Trader Joes and didn’t go in to pick up oatmilk again, help your future self by setting an external reminder the second you realize you need something!
Bonus: I’ve had clients utilize this geofencing feature to send themselves encouragement reminders in specific locations/situations too!
In Sight, In Mind: Leveraging Visual Cues
Constantly throwing out food lost at the back of the fridge or finding yet another wasted, expired gift card shoved in a junk drawer? The refrigerator is usually the culprit in my house. Many have heard the adage “out of sight, out of mind.” The concept does run true for many people, especially the neurodiverse!
This is why the concept of labeling, color coding, or sticky note reminders are often the go-to tips. They work because they take advantage of the visual cues and external organization previously discussed to support memory, focus, and task management.
How to make this work for you. Think of being more intentional about where you put things away to help your future self. For example, putting food that spoils quicker towards the front of the fridge, so it is always in sight and gives your brain the visual reminder/cue. Think the same way if there is something you specifically want to start using more often or forgot about in a cabinet, shelf, drawer. Having open shelving or clear cabinets/containers can help with this as well.
The Power of an Accountability Partner or Task Twin
This one might be more familiar to some, but maybe a bit misunderstood. An accountability partner or task twin is someone who agrees to commit to supporting you in achieving your goals by holding you responsible for your commitments and actions.
This concept is helpful because knowing someone else is invested in your progress can help boost drive to take action or reach a goal. However, this is when you need to know and be honest with yourself. If the thought of letting someone down is what drives you towards paralysis in the first place, this might not be the best way to use the accountability partner, especially without the help of a licensed therapist.
Sometimes just the physical presence of another is enough of a motivator to maintain focus and follow through to completion of the task.
What some might underestimate about an accountability partner is that in order to be effective, it takes commitment from each individual in the relationship. That is why it is important to consider not only each individual’s ability for transparency and honesty in giving/receiving constructive feedback, but compatibility and level of commitment overall.
An accountability partner does not mean someone to do the work for you or to hold your hand in doing the task. They are there to provide nothing but encouragement and motivation. This way, you can focus on the goals and develop self-discipline.
Gamification: Turning Tasks into Fun
This is a personal favorite to do with the kiddos, and almost seems too simple to work. It requires turning the tasks that are the most challenging to do into some sort of game or competition. Usually these are the boring ones like cleaning up our messes or having to do our hygiene routine before bed.
Turning these mundane tasks into games of any kind can completely shift the mind. Logistically this could look like giving yourself a small reward if you can complete the task within a certain amount of time. If breaking a large task into smaller steps is a struggle, creating “levels” of a game for each step of the task can aid in giving external structure to organizing and sequencing.
Why does his work? Gamification taps into the brain’s reward system, releasing dopamine on a higher level. It’s the “feel-good” neurotransmitter responsible for functions related to feelings of pleasure, reward, mood, motivation and movement.
This hormone gives us a burst of satisfaction. The more dopamine, the longer satisfaction persists. The goal is to reframe these boring tasks in a way that is dare-we-say enjoyable!
The First Five Minutes: Jumpstarting Tasks with Minimal Pressure
This concept is a low-pressure approach to committing to only the first five minutes of a task. The idea is to set a timer and commit to focusing on doing the task actionably for five minutes.
Once the timer cue goes off (can be paired with sensory cues from earlier!), you have the choice to walk away and come back and repeat another five minutes at a later date. Alternatively, you can choose to continue working on the task if you feel you want to.
You might be able to see how this technique can be effective already. Sir Issac Newton’s law of physics applies to us too: an object in motion stays in motion, an object at rest stays at rest! By committing yourself to taking 5 minutes of action, you are giving yourself momentum to stay in motion, rather than staying at rest in paralysis.
Similar to the concept of breaking a large task into smaller ones, it is psychologically easier to start something when it feels like a small, manageable amount.
The “first five” concept was also inspired by the “two-minute rule” by David Allen, which simply states if a task or exercise will take up to two minutes maximum to complete, it should be done immediately instead of putting it off. Such as writing down that item in your geofence for the store, opening those two pieces of mail, or taking out the garbage.
Once the small task is completed immediately, a sense of accomplishment is increased, dopamine is released, cognitive overload is decreased, and you have already started to fight back against task paralysis!
Task Surfing: Shifting Between Multiple Tasks for Productivity
How about we completely shake things up and throw out the idea for a moment of focusing on one task at a time?
Allowing yourself to “task surf” can encourage productivity, especially if done within limits. For some, task surfing comes naturally or may even feel like a symptom of neurodiversity. This method involves moving between different tasks as your interest shifts, without necessarily completing any of them in one go. You can set a time limit—typically 15 to 20 minutes minimum and up to an hour. It’s a strategic way to take a brain break from fully engaging in one difficult task at a time.
Neurodiverse individuals may benefit from engaging in multiple tasks, as it helps keep interest levels high. This approach leverages natural attention shifts while still encouraging productivity. However, it’s important to limit the number of tasks you are “surfing” to avoid mental fatigue and cognitive overload from trying to juggle too many things at once.
After task surfing, it’s recommended to have some sort of completion checkpoint. This designated time allows you to commit to completing a task or a significant portion of it. You can either take a break to complete the task during task surfing or set a later time to finish it using other techniques mentioned earlier. This helps encourage self-discipline and prevents endless cycling between unfinished tasks.
However, if task surfing leads to more distraction than productivity, it might not be the best intervention for you. In that case, more boundaries or limits may be necessary to make the method effective.
Key Considerations for Success
Once is never enough! Make sure you intentionally try something a couple of times before you deem it to be ineffective.
Mapping out your energy levels throughout the day can be helpful when trying to prioritize or come up with a plan. Assigning specific tasks based on when you feel most energized throughout the day can reduce resistance and set you up for success.
Remembering what we put into our bodies also affects our motivation and mental health. Keeping a balanced diet and exercises habit can have a great effect on our physical abilities to find motivation. More studies are showing that processed and artificially flavored/dyed food worsen neurodivergent symptoms, especially in children. The same is said for one’s ability to get adequate sleep!
The more support, the better. While the techniques discussed above can help combat task paralysis, they only address one aspect of the issue. To fully understand and overcome what drives the paralysis, it’s important to meet with a licensed professional. A therapist can help explore the emotional foundations behind the paralysis—whether it’s fear of not doing things perfectly, fear of letting others down, or feelings of rejection or criticism.
Needs are not rewards! Don’t be punitive with yourself. Withholding a meal from yourself until a task is complete is withholding a need, not giving a reward! Dopamine works on rewards. Breaks during workday are a necessity! How you reward yourself during that time of need is up to you.
Savoring pleasurable experiences (first smell of coffee, watching the sunrise/sunset, cuddling/petting an animal or pet, hearing a baby laugh, just to name a few) are great ways to give yourself some extra dopamine. Increasing your dopamine levels will also increase the ability to motivate oneself and overall enjoy life!
If you find yourself struggling with task paralysis or other challenges associated with neurodivergence, know that you’re not alone. At Lukin Center, we understand that every individual processes and handles tasks differently. That’s why we offer a range of personalized psychotherapy services designed to help you overcome obstacles and create meaningful, lasting change.
Ready to break through task paralysis and reclaim your productivity and well-being? Our compassionate professionals are here to support you every step of the way. Contact us now and start your journey toward real, positive change.
Courtney Medina is a Licensed Psychotherapist and Registered Art Therapist at Lukin Center Psychotherapy who specializes in working with children and adolescents. With a background in trauma-informed care, Courtney has expertise working with individuals who experience behavioral challenges, mood disorders, attachment issues, and grief. Courtney strives to create a safe, supportive, non-judgmental environment to promote healing. Courtney takes a client-centered approach to therapy, focusing on each individual’s inner strengths and resiliency by incorporating techniques from a variety of evidenced-based modalities including cognitive-behavioral therapy (CBT), dialectical behavioral therapy (DBT) and creative arts therapy. As an art therapist, Courtney believes utilizing creative arts in therapy is a powerful tool for healing and self-discovery. She incorporates it into treatment, in addition to traditional talk therapy, to help clients express themselves, process their emotions, and increase self-esteem while facilitating a sense of fun throughout the therapeutic process. Courtney has worked with individuals in outpatient, partial-care, and residential/inpatient settings providing individual, group and family therapy. Courtney has witnessed the restorative effect that therapy has had on a variety of populations, including survivors/witnesses to domestic violence, individuals experiencing homelessness, immigration, foster care/adoption process, as well as parents of children with behavioral issues. After receiving her B.A. of Fine Arts and minor in Psychology at Monmouth University, Courtney continued her education at Caldwell University, where she received her M.A. in Mental Health Counseling with a Specialization in Art Therapy.
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