While we all go through different situations that require us to make a decision, it hits differently with people with ADHD. Whether it's making a huge decision at work or simply what movie to watch tonight, decision-making is a struggle for people with ADHD. But why does it happen, and how can you overcome it?
What Is Analysis Paralysis, and How Is it Different for People With ADHD?
Analysis paralysis, also referred to as "decisional procrastination" or "choice paralysis," is the tendency to overthink, which leads to the inability to make sound decisions - or, in most cases, any decision at all. It is a common symptom of anxiety, depression, ADHD, autism, and OCD.
Not being able to make a decision results in wasted time, but that is only the beginning. Overthinking leads to decreased performance, stunted creativity, less willpower, and an overall decreased feeling of happiness. For people with ADHD, analysis paralysis is even worse since the condition comes with executive dysfunction.
That means they already struggle with planning and organization, lowered concentration and motivation, and memory deficits. Aside from that, they also have an underdeveloped reward center, making it difficult to learn from past decisions.
How to Overcome Overthinking When You Have ADHD
Analysis paralysis leads to panic and, later on, the feeling of being frozen or stuck. It is a cycle that can be difficult but not impossible to address. Below are some steps to help with decision-making.
First, define the goal and assess potential outcomes. It includes comparing the options and other factors involved, like how long it takes to complete, if they are interesting enough, or if urgency is involved.
Next, review if there are alternative options to consider. Finally, record the results when making a decision. Documentation will definitely help address an underdeveloped reward center and difficulty retaining past decisions that worked well.
Overall, analysis paralysis can hinder one's decisions and activities. However, finding a technique that works best and practicing it repeatedly will help you feel less overwhelmed when making decisions.