Beating ADHD Paralysis (Without Crying in the Produce Aisle)

Ever stood in the grocery store trying to pick a salad dressing and suddenly questioned every life decision you've ever made? Thousand Island? Balsamic? Move to the mountains and live off-grid with goats?

Welcome to the beautifully chaotic brain of ADHD.

What is ADHD Paralysis?

ADHD paralysis is that lovely phenomenon where your brain, instead of choosing something, chooses nothing. You freeze. You spin. You scroll. You suddenly find yourself deep in a Reddit thread about the mating habits of capybaras—when really, you were just trying to pick a dentist.

This isn’t laziness or flakiness. It's executive dysfunction mixed with a side of anxiety and a dash of perfectionism. And it’s frustrating as heck.

The ADHD brain is wired for quick action—crises? We’ve got it handled. Car on fire? Call 911. Friend having a meltdown? We're there with snacks and emotionally intelligent affirmations.

But when it comes to the slower, more boring, more emotionally-loaded decisions—like which insurance plan to pick or whether to RSVP to a wedding 6 months away—our brains short-circuit. Cue paralysis. So how do we get unstuck?

13 ADHD-Affirming Tips to Kick Paralysis to the Curb

Here are some friendly, no-shame, therapist-approved strategies to get moving again—without hating yourself in the process.

1. Be (Strategically) Closed-Minded

The Latin root of decide literally means “to cut off.” So let’s Marie Kondo those options, friends. Narrow it down to 2-3 criteria and eliminate everything else. This isn’t indecisiveness—it’s emotional decluttering.

2. Trust Your Gut (Yes, Really)

Your intuition is not broken. Research shows your emotional brain often knows before your logical one does. So if your gut says “nope,” maybe listen—unless your gut is just hungry. Then eat first. Always eat first.

3. Quiet the Noise

Literal and mental. Turn off the 87 tabs. Mute the podcast. Move away from the TV blaring House Hunters International. ADHD brains need space to think. Bonus if the space has a blanket fort.

4. Use Fake Deadlines

Make them up. Write them down. Put stickers on them. ADHD brains are deadline-powered—so give yourself a due date, even if it’s totally arbitrary.

5. Phone a Friend (Or Therapist)

Not sure what to do? Talk it out. ADHD brains love to process externally. You don’t need someone to fix it—just someone to reflect it back (preferably someone who won’t judge you for starting with “Okay, hear me out…”).

6. Pros & Cons: The Low-Tech Version

Grab a whiteboard or paper (bonus points if it’s colorful). Seeing your thoughts written down makes them less likely to evaporate into the abyss. And sometimes, the obvious answer jumps off the page.

7. Buy Yourself Time

People-pleasers, repeat after me: “Let me get back to you.” Decision pressure is a recipe for ADHD regret. You don’t owe anyone a same-day answer. Especially if they’re offering you a Costco membership or a timeshare.

8. Pause. Really Pause.

ADHD brains love gathering information. We research like champions—but deciding? Not so much. So after the info binge, stop. Sit with what you’ve got. You probably already know enough.

9. Say It Out Loud

Walk around your house muttering to yourself like a Victorian ghost. Or talk to your pet. Saying your options aloud can help clear the cobwebs of indecision.

10. Silver Linings, Baby

Visualize the win. That clean desk? You’ll finally find that charger. That RSVP? You’ll stop the mental ping-pong. Write down the benefits—even the tiny ones. ADHD brains love a dopamine carrot.

11. Pre-Decide the Small Stuff

Outfits, snacks, go-to emails? Preload those puppies. Eliminate 90% of micro-decisions to save your decision energy for the big ones (like which show to binge next).

12. Match Time to Importance

Not all decisions deserve a three-hour debate with yourself. Choosing a phone case ≠ picking a therapist. Give weight to what matters, and let the little stuff go.

13. Celebrate Your Decisions

Even if it’s just choosing what to have for lunch. ADHD brains often feel like decision-making failures. So when you do make a choice, honor it. Text your friend. Do a dance. Order fries. Be proud.

You’re Not Broken—You’re Just Overloaded

ADHD paralysis isn’t a personality flaw. It’s a brain thing. A very common brain thing. The world throws too many choices, too many expectations, and too much noise at us. And our brains? They’re doing their best.

So next time you're stuck in a loop, try one or two of these strategies. And be kind to yourself in the process.

You’re not indecisive. You’re thoughtful. You’re not flaky. You’re overloaded. And you’re doing great.

Want more ADHD-friendly metaphors, coping tips, and possibly a story about the time I cried over buying the wrong peanut butter? Subscribe to the blog, or if you’re in California, book a therapy session—I promise not to make you choose a salad dressing.