ADHD Paralysis

Feeling Stuck? Try These Two ADHD-Friendly Techniques to Get Moving Again

We all have those moments when the to-do list is sitting there, the clock is ticking, and somehow… you're still scrolling, still watching, still not doing the thing you know you need to do. If you have ADHD, this can feel even harder to break out of.

Here are two simple techniques I use myself and recommend often, to help get unstuck when your brain feels like it’s frozen or fixated on the wrong thing.

1. Move!

When you’re stuck in a loop of scrolling, gaming, or binge-watching, it’s a bit like eating a bag of sweets. You always think, “Just one more…” but it never stops there. Before you know it, hours have slipped away and you fall into a guilt trap.

Instead of waiting for motivation to magically show up, break the pattern by getting your body moving. Stand up. Walk to another room. Start something

. It’s surprisingly easier to put the phone down once you’re already in motion.

2. Set a 3-Minute Timer

This one is simple and powerful. Tell yourself: “I’m going to do this task for just three minutes. That’s it. If I want to stop after that, I can.”

You're giving yourself a way out, which makes starting much less overwhelming. What usually happens is that you hit the three-minute mark and you just keep going, because once you’re in motion, it becomes so much easier to continue what you're doing.

This trick works because it removes the pressure of finishing and focuses on just starting, and for ADHD brains, that’s often the hardest part.

If you’re tired of ADHD tips that sound good but don’t actually work in real life, you’re not alone. I share practical, tested strategies that can help you manage your symptoms and make progress - no pressure, no perfectionism, and no need for medication if that’s not your path.