Have you ever felt like there is just too much on your to-do list? Or it just becomes so overwhelming you feel stuck? Or when a huge deadline is approaching, and you’re so focused on doing everything perfectly that you freeze and leave everything till the last minute? We’ve all been there. As a Tampa counselor, I have seen task paralysis be a common phenomenon for individuals, especially those who fall into the perfectionistic and high-achiever category.
Task paralysis is the feeling of being overwhelmed by too many tasks and not knowing where to start, including the inability to start a task due to waiting for the perfect time or perfect conditions to begin. It can be a debilitating feeling that keeps you from getting anything done.
Here are 12 tips to help with your task paralysis:
- Rewrite your to-do list with only the most important things. Add the little things to a different list.
- Don’t wait until you have “more time” or it “feels right.” Starting is half the battle.
- Set a timer for ten to fifteen minutes and do as much as possible in that time.
- Push aside perfectionism. Tell yourself you can fine-tune little details after you’ve completed the basic work.
- Start small with the part of the task that feels the most doable.
- Take a big deep breath when you start to feel overwhelmed.
- Have someone sit near you to help you feel more anchored and like you’re not all on your own.
- Move your body for a little bit to help your brain out of the freeze state.
- Work in a different place for novelty.
- Do something to increase your dopamine. Listen to a song or eat something before attempting the task.
- Think of ways to add reward and accountability to your task.
- Acknowledge your emotions around task paralysis, positive or negative.
If you are struggling with task paralysis, perfectionism, or anxiety, contact a Tampa, FL Counselor at Rise Counseling for support!
