Most people deal with a lack of productivity from time to time. You’re not always going to feel motivated to work, or to tackle certain jobs or projects. 

But there’s a difference between being unproductive once in a while and dealing with task paralysis. 

Task paralysis is the inability to begin a task because you’re waiting for the “right” conditions. In fact, you’re waiting for conditions to be “perfect,” even though you know that isn’t really possible. Because of these unrealistic expectations, you’ll start to feel frozen in place when it comes to that particular task, making it even more difficult to get started. 

So, what can you do to overcome task paralysis and stay on track with the things you need to get done? Let’s cover a few helpful tips.

1. Break Up the Task

Many people struggle with task paralysis because the task they’re trying to tackle seems too big or overwhelming. Even if it’s just one thing, it might feel daunting to begin. 

One of the best ways to fight back against that mindset and feel stronger than the task you’re facing is to break it down. If it feels like an elephant, shrink it down to the size of a mouse. 

Most tasks can be segmented into smaller, more attainable projects. The smaller the better. Even if the tasks start to seem “silly” because they’re so small, that’s okay. With each task you complete, you’ll boost your motivation to move on to the next one until the larger project is complete.

2. Gamify the Task

Everyone likes to be rewarded for a job well done. So, consider incentivizing yourself for the task you need to complete. “Gamifying” the process can make it easier to stay motivated. 

Think about something small that you might really enjoy, like a ten-minute walk outside or twenty minutes of playing a game on your phone. Tell yourself you can take part in one of those things after you complete a task you’ve been putting off.

3. Don’t Let Paralysis Become Procrastination

Tasks paralysis needs to be stopped immediately, so it doesn’t turn into a longer-lasting procrastination problem. One of the best ways to acknowledge your task paralysis and nip it in the bud is to create a productive environment for yourself. 

Remove all distractions from your workspace. Put away your phone, make sure you have a quiet room to work in, and get rid of anything else that might be fighting for your attention. If you let something else distract you for any length of time, you’re more likely to procrastinate on your tasks.

4. Manage Your Stress

Task paralysis often comes from a place of stress or anxiety. If it’s becoming a frequent problem for you, consider taking active steps to reduce your stress levels. 

While you’ll never be able to completely remove stress from your life, there are things you can do to make it easier to manage. Consider something like meditation, mindfulness, or yoga to keep your stress levels lower. 

If you’re struggling with anxiety and it’s crossing over into your work performance, consider talking to a mental health professional. A therapist can help you dig into the root cause of your anxiety, so you can work from the ground up to eventually overcome it. You’ll also learn management skills that will make it easier to control your symptoms. 

Task paralysis can be overcome with the right mindset and with a few tips that will help you break free from the “frozen” sensation you’re dealing with. Try these suggestions, and feel free to contact Integrative Psychotherapy Group for more information if stress or anxiety are holding you back.