Why Can’t I Just Start a Task?

Feeling stuck or frozen when faced with a task list is commonly known as “task paralysis.” It can arise for a variety of reasons, and can happen to anybody. If you’re frequently asking yourself, “Why can’t I just start a task?” read on for some common causes, and what you can do.

Overwhelm 

Sometimes, there’s just too much to do, and it’s tough to tell where to even start. If your brain is going fifty different ways, it’s hard for the body to follow.

What can you do? If a written to-do list isn’t helping, try other means. For example, start in one room of the house and do all the tasks needed there. Or, start with one type of job, such as laundry or dishes, then move on. Some even colour-code what needs to be done, such as picking up all the “red” clothes from the floor. 

Executive Dysfunction

A common symptom of many disorders such as ADHD, anxiety and depression is executive dysfunction. Problems with executive function leads to difficulty with planning and initiating tasks. Completing tasks can be extremely difficult and time consuming. 

How do you escape it? Initiation is typically the toughest part. It may be useful to work on flexible thinking – such as “I’ll just wash one cup” rather than the entire stack of dishes. Others use a little dopamine boost from music or a podcast to kickstart the process, making it just a bit less boring. Starting with a small movement like wiggling your toes or fingers can sometimes help with feeling “stuck.” 

Perfectionism 

If you’re one to believe that a job isn’t done unless it’s done perfectly, getting through tasks can be extremely hard. It can increase stress to the point of not wanting to do the thing, for fear of messing it up outweighs the need to get it done. 

How do you work through this? Overcoming perfectionism can be difficult, but is absolutely possible. Working on reframing your thoughts to accept that “perfect is impossible” and failures are learning experiences is the first line of defence. Giving yourself grace to start “imperfectly” (such as making a messy rough draft) can reduce the need to be bang-on the first try. 

Therapeutic methods such as Cognitive Behavioural Therapy can also be useful if you’re finding perfectionism is negatively impacting your life. 

Whether it’s overwhelm, burnout, ADHD/anxiety/depression or perfectionism, our counsellors can help you with strategies to overcome task paralysis. Book a consultation here to find out more.