Breaking the Freeze: 5 Steps to Overcome ADHD Task Paralysis
Task paralysis feels like being frozen behind a glass wall—you see what you need to do, but your brain can't find the 'start' button. This isn't a lack of willpower; it's an executive function overload. Let's use the HealUp approach to bypass the overwhelm and get you moving.
The Action Plan
The Brain Dump
Write down every single thing on your mind, no matter how small. Externalizing the noise reduces the cognitive load on your working memory.
Identify the 'Micro-Action'
Pick one task and break it down until it feels 'stupidly simple.' If 'do laundry' is too big, your micro-action is 'stand up and touch the hamper.'
State Change
Physically move your body. Change the lighting, put on shoes, or move to a different room. A fresh sensory environment can reset the 'stuck' loop.
The 2-Minute Commitment
Set a timer for just 120 seconds. Tell yourself you are allowed to stop when it beeps. Usually, the hardest part is simply initiating the sequence.
Dopamine Bridge
Pair the dreaded task with a high-stimulation reward, like a favorite playlist, a podcast, or a flavored drink, to provide the missing motivation chemical.
Ready to execute this?
HealUp turns these concepts into a tool that actually works for your ADHD brain. No fluff, just execution.
How HealUp Actually Helps
We don't just explain the problem. We give you the exact tools to solve it.
AI Task Breakdown
Overwhelmed by a big project? Our AI instantly breaks it into tiny, non-scary micro-steps so you can start without the panic.
Execute Mode
Focus on just ONE step at a time. No distractions, no clutter. Just clear, immediate action to build momentum.
Zero Guilt
Stuck? Hit the "Stuck" button to get unblocked instantly. HealUp is designed to be kind to your brain, not punishing.
Stop Planning. Start Doing.
Free to use. Optional sync for power users.
No credit card. No signup. Just start doing.