For many professionals, the inability to complete a task often comes with a heavy serving of guilt. We expect ourselves to be functioning at a certain level, and are very hard on ourselves when that self-prescribed level isn’t met. When faced with any level of task-paralysis, we’re not only struggling to get things done, we’re struggling with our sense of self.
If you have ever experience a visceral sense of overwhelm that seemed to pin you in place, you can likely connect with the concept of task paralysis. Suddenly, your to-do list becomes an insurmountable wall, and you’re completely stuck.
Two very common factors that fuel task paralysis are perfectionism and anxiety.
Perfectionism can build overwhelming pressure to do a task perfectly, causing a freeze. The fear of falling short of impossibly high standards can be immobilising, and it becomes almost impossible to complete the task at hand.
Anxiety floods the mind with fears about potential mistakes, judgement, and being personally incapable or inadequate. When fear overwhelms our faith in our abilities, it may cause us to stop altogether.
Identifying which factors are at play when we find ourselves paralysed can be an important first step towards getting moving again. The Avoider Saboteur tries to keep us safe, within a place of peace and comfort. When feelings of anxiety or pressure become overwhelming, our inner critic tells us to avoid at all costs, often leaving us stuck in inaction.
Three things you can do next time you’re paralysed:
1. Intercept the inner-critic
Your mind might automatically jump to calling yourself useless or lazy. Instead, take a second to tune in to how you feel. Then remind yourself: “I’m feeling stuck because I’m anxious, not because I’m incapable.” Maybe you’re anxious, maybe you’re overwhelmed; either way, you’re not incapable.
2. Break tasks into micro-steps
List the small things that will carry you towards the goal. Open the document, write a single sentence, put away one item of clothing.
3. Remove decisions
Too many choices can fuel avoidance. Relieve yourself of the mental weight of making a decision by starting a task at random. Put your micro-tasks on a list and find a way for the decision to be made for you. Close your eyes and point, roll a die, or ask your phone to choose a random number.
By now, it’s commonly known that action creates motivation. Taking a small first step will often give you the fuel to take the next. That’s why setting a timer and committing to five minutes of something can often lead to getting an entire task completed. Don’t tell yourself you need to complete the task today; just tell yourself you have to start.
If you’d like to learn more about how to harness your mindset to work for you, book a free 30 minute connect session.
This article has focused on a couple of areas that are relevant to task paralysis. Other factors, such as ADHD, can also be contributors, and there are plenty of sources available online if you would like to delve into further detail.