Don’t Know Where to Begin?! How to Navigate Decision Paralysis

By Adam Brownfeld, PhD, EMBA

Do you ever feel like you're staring at a mountain of household chores or work-related tasks and do not know where to begin? This feeling is often called decision paralysis, which can be particularly challenging for individuals with Attention-Deficit/Hyperactivity Disorder (ADHD) also known as “ADHDers₁”. Whether it's picking a project to start at work, deciding what to make for dinner, or even choosing which email to open first, the sheer weight of options or the fear of making the "wrong" choice can bring progress to a halt. It is important to note that even individuals who do not have ADHD can experience decision paralysis, but avoidance is typically uncommon.

ADHDers experience decision paralysis due to challenges with executive functioning. Think of executive functioning as the brain's management system, which is responsible for prioritizing, organizing, and initiating action. ADHDers have lower levels of dopamine, which is a neurotransmitter associated with motivation, reward, and focus. As a result, ADHDers struggle with executive functioning.

The great news is that there are practical strategies to navigate through or around decision paralysis.

Here are a few techniques that can help cut through the clutter and improve decision-making:

1. Break It Down: Big decisions feel heavy. Try breaking them into smaller manageable steps. Instead of "Plan the Q3 marketing strategy," think "Identify key Q2 results," then "Brainstorm Q3 themes," and so on. Instead of "Organize the garage," start with "Sort tools from sports equipment." Focusing on one small piece makes the overall task less daunting.
2. Set a Timer: Impose a time limit for making a decision. Give yourself 5, 10, or 15 minutes to consider the options and make a choice. This prevents endless deliberation. It's about making a good enough decision within a reasonable timeframe, rather than searching for the perfect one indefinitely.
3. Limit Your Options: Too many choices can be overwhelming. If possible, try to reduce the number of options you're considering. For instance, pick two movies you like and choose from those instead of browsing every streaming service for a movie.
4. Externalize Your Thoughts: Get the options out of your head and into the physical world. Write lists, draw diagrams, use sticky notes, or even record voice memos. Seeing the choices laid out visually can make them feel less abstract and easier to compare.
5. Take a Short Break: Sometimes, stepping away for a few minutes can clear your head. A brief walk, some deep breaths, or a quick chat with a colleague about something unrelated can reset your focus and help you return to the decision with a fresh perspective.
6. Embrace "Good Enough": Perfectionism is a common roadblock. Recognize that for many decisions, there isn't one single "right" answer. Often, a "good enough" decision made now is far better than the "perfect" decision that never gets made. Practice accepting that you can adjust course later if needed.

Decision paralysis is a challenge, but it doesn't have to keep you stuck. By implementing these strategies, you can build momentum and navigate choices more effectively, both at work and in your daily life.

If you find yourself experiencing decision paralysis, engaging in therapy at Behavioral Health Partners may help. Behavioral Health Partners is brought to you by Well-U, offering eligible individuals mental health services for stress, anxiety, depression, and ADHD. To schedule an intake appointment, give us a call at (585) 276-6900.
 

[1] The term "ADHDer" is increasing in popularity within the ADHD community to acknowledge the condition as part of one’s identity and reduce stigma. It's worth noting that not everyone with ADHD prefers this term.

References:

Team, A. E. (2025, April 17). ADHD paralysis is real: Here are 8 ways to overcome it. ADDA - Attention Deficit Disorder Association. https://add.org/adhd-paralysis/

What is ADHD paralysis? the strategies to overcome it. UCF Health. (2024, March 12). https://ucfhealth.com/our-services/primary-care/adhd-paralysis/

Global Administrator | 9/1/2025