Getting Unstuck - Practical Tips for Moving Forward When Everything Feels Like Too Much

If you’ve ever found yourself stuck in bed or frozen in place because the weight of your to-do list feels unbearable or you just don’t know where to start? You’re not alone. For neurodivergent individuals—especially those with ADHD or autism—this feeling of being overwhelmed and unable to start tasks is incredibly common.

You might know exactly what you need to do: get dressed, let the dogs out, make the bed, get ready for work. But when all those tasks feel equally urgent and impossible, it’s easy to shut down. Plus, the other choices like what to wear, which task to start first, which is most important? It just keeps going!

So, how do you get unstuck when your brain feels flooded and every task feels like too much?

🧠 Why Overwhelm Happens

Task Prioritization is Hard: Your brain struggles to decide which task comes first because they all feel equally important.
Task Initiation is a Block: Starting can feel like the hardest part, even when you know what to do.
Emotional Overload: Anxiety, guilt, or frustration might be adding another layer of heaviness.

The good news? There are strategies that can help.

Practical Hacks to Get Unstuck

1. Pick ONE Tiny Step (Right Now)

When everything feels like too much, simplify. Ask yourself:

👉 What’s the easiest task I can do right now?

If nothing feels easy, start with:

• Let the dogs out.

• Swing your legs off the bed.

• Put one foot on the floor.

Sometimes, the tiniest action is enough to break the freeze and start making progress.

2. Focus on ONE Task at a Time

Once you’ve completed your first small step, ask:

👉 What’s the next smallest thing I can do?

Here’s an example order:

1️⃣ Let the dogs out
2️⃣ Put on comfy clothes (even if it’s not your full outfit)
3️⃣ Make the bed (or just pull up the blanket)
4️⃣ Brush your teeth or hair
5️⃣ Grab a drink or snack

Take it one micro-step at a time to avoid feeling overwhelmed.

3. Use a Timer (5-Minute Sprints)

Set a timer for 5 minutes and tell yourself:
👉 “I only have to focus on this one thing until the timer goes off.”

You’ll be surprised how much you can accomplish in just five focused minutes.

4. Narrate Out Loud or Write a List

Your brain might need clarity. Try one of these approaches:

• Say It Out Loud: “First, let the dogs out. Then clothes. Then bed.”

• Write It Down: Make a super simple list with just 3-4 tasks in order.
  Seeing or hearing the plan can help reduce the mental chaos and make the next steps clearer.

5. Lower the Bar

Release yourself from the pressure of doing everything perfectly. Done is better than perfect.

If the bed doesn’t look Instagram-worthy? That’s okay. If you only get dressed halfway (hello, pajama bottoms with a nice top)? That’s okay too.

When Overwhelm Creeps Back In

If you start to feel that familiar sense of flooding or panic, pause and try this:

• Take a slow, deep breath in through your nose.

• Hold it for 3 seconds.

• Exhale slowly through your mouth.

Repeat a few times, and remind yourself:
👉 “I’m safe. I’m doing one thing at a time.”

💬 Be Kind to Yourself

You’re not lazy, and this isn’t a personal failing. Your brain is wired differently, and it’s okay to need a different approach to tasks. Celebrate every small victory—because every step forward is progress.

If overwhelm and task paralysis happen often, consider working with a therapist who understands neurodivergence. They can offer support, validation, and tools tailored specifically to you.

Take Action Now: Overcome Overwhelm One Step at a Time

Don't let overwhelm control your life. Start by taking that first tiny step today. Remember, it's okay to go slow—progress is progress, no matter how small. Need more tips or personalized strategies? Contact us below or schedule your free consultation today to get started! Let’s beat overwhelm together!