The Action Plan
Acknowledge the Freeze
Stop fighting the feeling. Say out loud, 'I am currently experiencing task paralysis.' This reduces the shame response that keeps you stuck.
The 'Micro-Task' Extract
Don't look at the project. Write down the literal next physical movement (e.g., 'Open the document'). Just that one thing.
Stimulate Your Senses
Shock your system out of the freeze. Drink cold water, put on noise-canceling headphones, or change your physical location (move from desk to a couch).
The 5-Minute Momentum Dash
Set a timer for 5 minutes. Promise yourself you can stop when it beeps. Usually, the hardest part is just the transition to starting.
Body Doubling
If still stuck, sit near someone else who is working or join a virtual focus room. External presence helps regulate ADHD focus.
Ready to execute this?
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How HealUp Actually Helps
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AI Task Breakdown
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Execute Mode
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Zero Guilt
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Stop Planning. Start Doing.
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