Overcoming stress paralysis

Can’t shower, eat right, sleep right? Can’t get yourself to do anything? Phantoms of the future haunting you?

Executive dysfunction and anxiety is a match made in hell. I paid $85 dollars for counseling so you don’t have to.

Mind you, these tips are geared towards those with ADHD. Might still help someone else, though.

Yeah, we get it. “Stick to the present.” But how do you actually get there?

1. Priority #1: establish routine(s)

If you’re paralyzed, you’re in your head, mind “floating everywhere.”

Without a routine, you just kind of do things whenever you feel like (and that can be never, if everything is freaking you out).

Setting hours aside for something:

by being time-based instead of task/achievement based, you get rid of perfectionism paralysis
as long as you’re doing something on-topic. any work is better than no work
tip, avoiding “It’s 3:01, looks like I’ll start at 4”: better late than never. Just start around 3, then start a work timer.
ADHD: You know how you get more things done if you’re doing it in between other tasks? Like washing dishes while waiting for the microwave? It’s like that, but applied to the whole day.

Sleep hygiene:

I’m insane without proper sleep. Emotional and can’t think.
I set an offline-time, not necessarily a bedtime. (Reminder to brush my teeth and wash my face, then do whatever doesn’t involve screens until I’m sleepy. Usually journaling.)
I sleep better at night knowing I did something for what I need to do.

Pull yourself out of your mind and in physical space.

do things in real space
physical sensations & movement brings attention to the body; it puts my mind on my skin
- rubbing hands, back, arms (ground yourself)
- showering, exercise, putting on lotion
- tasks that get you out of bed/seat
- any movement is better than none (e.g. trying to distract yourself with a phone)
reels the mind in from whatever faraway places it’s stretched out to (keeps it distracted with the present)

You get aware you’re in the world affected by external things at the present. Not just haunted by phantoms of the future.

Check your brain for unauthorized activity (overthinking)

routines (time-based) makes me check what time it is: How much time do I have before my next task?
more thoughts pulling me into the present (always stop & refocus on what’s to be done in the today)
dings/notifications to snap you out of trances you didn’t realize you’re in (reminders for tasks)

I like to journal to dump all the mess in my brain out for reference so I don’t have to worry about forgetting anything.

My dad hates writing because he doesn’t want to think about his overthinking. So he prefers distracting himself with an engrossing game or anime.

Whatever works for you.

start out simple
don’t complicate what already works
ADHD? 30min work + 10min break
- force yourself to take those breaks or your brain will take them for you. At a time you don’t want it to.
- next time you do something, you won’t feel lazy about having to do long stretches of work again
- walk when you take breaks. Physical activity is important to coping with ADHD.
caution with working more than you should because you “feel like it.” You might get lazy next time because “last time I went hard”