As a creative with ADHD, I often struggle with overcoming ADHD paralysis when it comes to important tasks. I’ve been working hard for two years, building my portfolio, learning the industry, and honing my craft. But when it came time to actually pitch my work to potential licensing partners, I hit a wall. You know the feeling—blank mind, racing thoughts, and that overwhelming “what’s the point” feeling.
Sound familiar?
I want to share what finally helped me move past that paralysis, not because I have all the answers, but because maybe it can help you too.
What Helped Me Overcome ADHD Paralysis?
First, I had to stop pressuring myself to just get it done. Instead, I reframed things to give myself permission to move at my own pace. Here’s what I did:
- Write an Affirmation: Almost every morning, I start my workday by writing affirmations in my notebook. This day was no different. I used an affirmation that helped me stay grounded: “I take small steps forward, and each one brings me closer to my goals.” I wrote it repeatedly to fill the page and clear my mind.
- Set a 20-Minute Timer: I wasn’t aiming for perfection or a mountain of work. I set a timer for 20 minutes and told myself that I only had to write one email. I also gave myself permission to stop if I started feeling overwhelmed or uncomfortable. I didn’t have to send the email—it was just about writing it.
- Make It Easy to Start: I told myself, “This doesn’t have to be perfect. It doesn’t even have to be sent today.” The pressure was off. I just needed to start. This made sitting down and opening my laptop less daunting.
- Get Support: I reached out to ChatGPT to help with the wording and tone of my email. Having that extra support boosted my confidence and made the process feel more collaborative rather than isolating.
- Give Yourself a Reward: I promised myself a reward when I finished. My reward was something small but motivating—I could return to ChatGPT and work on a blog post about my experience after I sent my email. That little promise gave me something to look forward to.
The Result
What happened? I ended up working for four hours and sent out seven pitch emails. I was only aiming for one, but once I got into the flow, I kept going! And yes, the fear of rejection was still there, but with each email, it faded a little more.
Why This Worked
For me, the key was breaking the task down into smaller, manageable pieces. I didn’t think about sending seven emails—I focused on writing one. I removed the pressure to be perfect or to get it all done at once, which helped me get unstuck. And getting support, whether from friends, a tool like ChatGPT, or even reminding myself of my affirmations, gave me the push I needed.
A Little Bit About Human Design
If you follow Human Design, you might be interested to know that I’m a 1/3 Generator. That means I learn by doing—by making mistakes and trying again until I figure it out. I didn’t realize it at the time, but this came into play once I allowed myself to just try. It is ironic that I “learn by doing” and that means making mistakes. But my ADHD brain fights against this need and seeks perfection — perfection that not only never comes, but stifles the process and often makes me too paralyzed to move forward. So this time, in the beginning, I let myself off the hook. I told myself that even if the email wasn’t perfect, even if I felt awkward or uncomfortable, I just needed to do it.
Final Thoughts
If you’re feeling stuck, whether it’s due to ADHD, anxiety, or the overwhelm of starting something new, don’t give up. Take it one small step at a time. Set a timer, write an affirmation, let yourself off the hook, reach out for support—whatever helps you break through the paralysis. And remember, whatever it is you’re trying to do, it doesn’t have to be perfect. And equally important, you don’t have to do it all at once. The important thing is that you start.
