## Analysis Paralysis and ADHD - [[Analysis paralysis]] is a common experience for many people, especially those with ADHD, where the urge to find the absolute best choice can lead to an inability to make a decision or move forward [(00:00:10)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=10s). - Emily, a mother with ADHD, shares her experience with analysis paralysis, particularly during her children's nap times, where she feels exhausted and overwhelmed with the numerous tasks she could complete, but ends up doing nothing due to indecision [(00:00:42)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=42s). - The decision-making process can be different for people with ADHD, as they have lower executive function, making it harder to hold multiple things in their heads at the same time for long periods [(00:02:48)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=168s). - People with ADHD often have one priority in their head at a time, which can make it difficult to multitask or complete tasks that require multiple steps, such as taking out the trash from their car [(00:03:14)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=194s). - When faced with a block of time, such as a child's nap time, people with ADHD may not have an existing priority list in their head, making it necessary to work out the priorities for what they should be doing during that time [(00:04:01)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=241s). - This lack of prioritization can lead to a drop in productivity and an increase in feelings of overwhelm and exhaustion [(00:04:16)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=256s). - Emily's situation illustrates [[Analysis paralysis | analysis paralysis]], where she has a short time to complete tasks after her kids' nap, but her brain is in a low state of adrenaline, dopamine, and other brain chemicals that boost executive function, making it difficult for her to make decisions [(00:04:49)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=289s). - Emily's tendency to "optimize" prevents her from getting started on tasks right away, as she tries to come up with the absolute best and most ideal task to do, which is a common habit for people with ADHD [(00:05:11)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=311s). - Optimizing can boost dopamine levels, but it can also drain brain power, especially after high-stimulation periods, leaving Emily without much motivating energy to follow through on tasks [(00:05:54)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=354s). - As Emily optimizes, the clock keeps ticking down, and she gets more stressed and exhausted, leading to a cycle of unproductivity and increased tiredness [(00:06:13)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=373s). ## Strategies for Overcoming Analysis Paralysis - To break this cycle, it's essential to prepare a priority list outside of high-stimulation periods, writing down tasks and estimating their duration, and using tools like the [[Dwight D. Eisenhower | Eisenhower]] decision Matrix to determine urgency and importance [(00:07:30)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=450s). - Using Post-it notes to write down tasks, estimate their duration, and prioritize them can be a helpful strategy, especially for those starting out with this approach [(00:07:58)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=478s). - The Eisenhower decision Matrix can help determine the urgency and importance of tasks, allowing individuals to prioritize tasks more effectively [(00:08:13)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=493s). - The Eisenhower decision matrix is a tool used to prioritize tasks based on their importance and urgency, with the most important and urgent tasks at the top left corner and the least important and least urgent tasks at the bottom right corner [(00:08:36)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=516s). - When using the Eisenhower decision matrix, start with the top left corner of most important and urgent tasks, and work across the top of the important tasks, focusing on one task at a time [(00:09:38)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=578s). ## Switching Modes and Resting - Executive dysfunction associated with ADHD can make it harder to switch contexts and modes, such as switching from a high-intensity task to a lower intensity task, or from a solitary mode to a social mode [(00:10:08)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=608s). - Signaling the switch to the body by announcing what's next, even when alone, can make the transition easier, such as saying "time to crush this to-do list" [(00:10:41)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=641s). - The challenge of switching modes also applies to the transition out of resting time, and it's essential to give the body and brain rest when needed, as not doing so can force the brain to take a break [(00:11:08)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=668s). - Resting when needed is a necessary human need, and it's essential not to shame or guilt oneself during rest time, as feeling good about resting is actually quite productive [(00:11:49)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=709s). - Techniques such as breathing exercises, stretches, self-massages, and simply closing one's eyes can accelerate recovery during limited rest time [(00:12:10)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=730s). ## Applying Strategies and Additional Tips - Emily's ADHD might make it harder for her to switch from caring for her kids to tackling chores on her own, and it might be helpful for her to prioritize her tasks using the [[Dwight D. Eisenhower | Eisenhower]] decision matrix and signal the switch to her body [(00:10:30)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=630s). - To avoid [[Analysis paralysis | analysis paralysis]], it's helpful to complete important and urgent tasks on the list before sitting down, as getting back up can be a struggle, and this approach can also lower anxiety levels [(00:12:49)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=769s). - Analysis paralysis can be extremely frustrating and is more common for individuals with ADHD, as executive dysfunction makes it hard to keep priority lists in mind, leading to decision-making challenges when it's time to start tasks [(00:13:08)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=788s). - When transitioning from high stimulation states to periods of task completion, individuals with ADHD often have a lower capacity to make decisions, and habits of optimizing can further drain brain power [(00:13:27)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=807s). - Difficulty switching contexts and modes can make it hard to get back up after sitting down, especially after periods of exhaustion, as the body and brain need rest to recover [(00:13:39)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=819s). - Working out priority lists while in high stimulation states and completing important tasks before sitting down can lead to more successful decision-making and task completion [(00:13:55)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=835s). - Allowing oneself to rest when exhausted is also crucial for success in decision-making and task completion [(00:14:06)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=846s). ## Resources and Support - The Understood podcast network and understood.org offer resources and support for individuals with ADHD and learning and thinking differences [(00:14:24)](https://www.youtube.com/watch?v=fZ4EtsXXecU&t=864s). ## Sources - [website](https://www.youtube.com/watch?v=fZ4EtsXXecU)