What is ADHD shutdown? Plus, 10 tips to help get out of it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what ADHD shutdown is, including symptoms, causes, and the different types. Plus, how to get out of ADHD shutdown and get more support.
Many people with attention-deficit/hyperactivity disorder (ADHD) experience a specific type of mental shutdown that can disrupt their daily lives. When overwhelmed with loud noises, balancing multiple tasks or having to make quick decisions, it’s not uncommon for people with ADHD to feel like their mind is in a dense fog, making it hard to move forward or even think clearly.
What is ADHD shutdown?
The experience of an ADHD shutdown can be described as a profound sense of being stuck. The brain seems to go on a temporary hiatus, leaving us feeling unable to move forward, make decisions, or interact with others. It happens when we are overwhelmed to the point we feel unable to engage in our usual activities, and it stops us from doing what we need or want to do.
Other names for ADHD shutdown
Several terms are used to describe this experience within the ADHD community and among healthcare professionals which reflect the various ways people with ADHD experience and describe shutdowns.
ADHD paralysis: This emphasizes the inability to take action, similarly to being physically paralyzed but in a mental sense.
ADHD freeze: This conveys a sudden stop in mental processes and thoughts.
Overwhelm response: This highlights the role of overwhelming emotions or stimuli in triggering the shutdown state.
Neurological pause: This suggests that the shutdown is related to brain function, offering a more medical or biological perspective.
9 symptoms of ADHD shutdown or paralysis
When you’re going through an ADHD shutdown, you’re likely to experience one or more of these symptoms — any or all of which can significantly impact your ability to function and engage with daily life. By acknowledging and being open about these symptoms, you can begin to identify shutdowns at an early stage, which may help you engage with healthy coping strategies and seek professional support.
1. You’re unable to start tasks: Even the thought of beginning a task feels insurmountable. You might sit down to work, only to find you can't even take the first step.
2. You have difficulty maintaining focus: During a shutdown, it's tough to keep your attention on a task. Your mind may wander, or you might find yourself staring blankly without making progress.
3. Your time management is poor: Time seems to move slowly during a shutdown. Hours can pass without much getting done, and you may have a hard time tracking time or managing how long tasks should take.
4. You’re unable to make decisions or prioritize tasks: Decision-making becomes a monumental task. Even simple choices can feel overwhelming, and determining what task should come first can seem impossible.
5. You experience rapid mood swings: Emotions can be unpredictable and intense. You might feel fine one moment and then suddenly become irritable or despondent.
6. You struggle to speak: This might mean literally not being able to talk or finding it extremely difficult to articulate thoughts, especially in social or high-pressure situations.
7. You withdraw from social interactions: You might avoid friends, family, or colleagues because interacting becomes too difficult or because you feel misunderstood.
8. You feel mentally frozen: This is like the brain is stuck in a loop or unable to move forward. It's a sensation of being mentally paralyzed.
9. You lack motivation: There's a profound lack of drive or enthusiasm, even for activities or tasks that you usually enjoy or find important.
What are the different types of ADHD shutdown (and what may cause them)?
ADHD shutdowns can look and feel different depending on the person and the circumstances involved. By understanding some of the factors involved in different types of ADHD shutdowns, we can better understand why they happen and how to manage them.
Emotional shutdown triggered by sensory overload
This type of shutdown occurs when you’re overwhelmed by too much sensory input. This could be loud noises, bright lights, or even a crowded room. Your brain is overloaded with information, and, to cope, it starts shutting down, leading to a withdrawal from the situation or a decrease in functionality.
Cognitive shutdown due to overwhelming decisions
Sometimes, just the prospect of making decisions, especially when there are too many options or the stakes are perceived as high, can lead to a shutdown. You might find yourself unable to choose or think clearly, as your brain struggles to process the choices and potential outcomes.
Task-related shutdown when facing perceived failure or criticism
This type of shutdown is linked to tasks or projects, particularly when there is fear of failure or when you have experienced criticism. The worry about not meeting expectations or the stress of potentially making a mistake can cause you to freeze up and become unable to progress with the task at hand. The effort to meet societal or workplace expectations — which are often based on neurotypical standards — can be particularly taxing when you have ADHD. This pressure can contribute to the stress that leads to a shutdown.
How to overcome ADHD shutdown: 10 tips
Implementing these strategies might not prevent every ADHD shutdown, but can significantly reduce their frequency and impact on your daily life. Find out what works best for you and create a supportive framework that allows you to navigate your ADHD more effectively.
1. Create a designated quiet space to retreat to and decompress
This space should be free from excessive stimuli and make you feel secure and calm.
2. Use grounding techniques to reduce feelings of overwhelm
This can include deep breathing exercises, holding a grounding object (like a stress ball), or engaging in mindfulness practices to bring you back to the present moment.
💙 Let this Breathe Bubble help guide the breath in and out and back into a place of relaxation and calm.
3. Break down tasks into smaller steps to help you identify progress
Large tasks can seem insurmountable during a shutdown. Breaking them down into smaller, more manageable steps can make them seem less daunting and help build momentum.
4. Use visual aids to maintain focus and keep track of tasks
For some, visual aids like checklists, planners, or visual timers can help with focus and reduce the feeling of being overwhelmed.
💙 Try one of Calm’s Focus Playlists to help maintain focus on the task at hand.
5. Establish a balanced, manageable routine to prevent shutdowns
Consistency can provide a sense of structure and predictability, which can be comforting during moments of overwhelm. Establishing a daily routine that includes time for work, relaxation, and self-care can create a framework that helps prevent shutdowns.
💙 Follow along with Jay Shetty as he explores how to start New Routines and make them a part of your everyday life.
6. Practice self-compassion and let go of negative emotions
Recognize that a shutdown is a part of the ADHD experience and not a personal failure. Practicing self-compassion and offering yourself understanding and kindness can reduce negative emotions associated with shutdowns.
💙 Learn how to Replace Self-Criticism with Self-Compassion during this meditation.
7. Seek social support from those who understand ADHD
Having a supportive network of friends, family, or colleagues who understand ADHD can provide emotional support during difficult times. Sharing experiences and coping strategies can also be beneficial. Joining a support group allows people to connect with others who are facing similar challenges. These groups can provide a sense of community, shared experiences, and practical advice on managing ADHD and its associated shutdowns.
💙 Listen to our Meaningful Practice for Meaningful Friendship series to discover how to become a more trusting and understanding friend to others and to yourself.
8. Prioritize your physical health to manage the intensity of symptoms
Sometimes changes in daily habits and routines can significantly impact ADHD symptoms. This might include regular exercise, a balanced diet, sufficient sleep, and stress management techniques, all of which can all contribute to overall wellbeing and may reduce the frequency and intensity of ADHD shutdowns.
💙 Learn how to Pump the Breaks on Stress in this short meditation you can incorporate into your day when you need it.
9. Learn to identify early warning signs and implement coping strategies
Being able to recognize the early signs of an impending shutdown can allow you to incorporate coping strategies proactively, potentially lessening the severity or duration of the shutdown.
10. Work with an ADHD coach to gain tailored insights
Professionals who specialize in ADHD can provide strategies, insights, and support tailored to your specific challenges and needs. An ADHD coach specializes in helping people develop the skills and strategies needed to manage daily life with ADHD. Coaching can focus on organization, time management, goal setting, and overcoming specific challenges like shutdowns.
When and how to seek support for ADHD shutdown
Consider seeking professional help if your ADHD shutdowns are frequent, intense, and significantly disrupt your daily life. This might include shutdowns that last for extended periods, interfere with work or relationships, or lead to a decline in your mental health. Psychologists or therapists who specialize in ADHD can provide strategies and insights tailored to your specific needs. Cognitive-behavioral therapy is one approach that may help you develop skills to manage your ADHD symptoms, including shutdowns.
If your ADHD shutdowns lead to thoughts of self-harm, extreme depression, or significantly impact your ability to function, it's important to seek immediate help from a mental health professional or a medical practitioner.
ADHD shutdown FAQs
How can I communicate my experience of ADHD shutdown to others?
To communicate your experience effectively, use clear and straightforward language. Describe what an ADHD shutdown feels like for you and what specific signs others might notice in your behavior. Explain that it's a state of overwhelming paralysis, not just a lack of effort or interest. Let them know what kind of support or space you need during a shutdown and how they can help. For example, you could say, "When I'm in a shutdown, I might need some quiet time alone to reset," or "It helps me when I'm given clear, concise instructions during overwhelming moments."
Are there preventive measures I can take to reduce the frequency of ADHD shutdowns?
Yes, several strategies can help reduce the frequency of ADHD shutdowns. These include establishing a routine to provide structure to your day, breaking tasks into smaller, more manageable steps, practicing stress-reduction techniques like mindfulness or meditation, and maintaining a healthy lifestyle with regular exercise and a balanced diet. It's also useful to learn to recognize the early signs of a shutdown so you can implement coping strategies before it fully sets in.
Can mindfulness or meditation practices help in recovering from an ADHD shutdown?
Yes, mindfulness and meditation can help you manage ADHD and recover from a shutdown. Through these practices, you can develop a greater awareness of your thoughts and feelings, which can be especially useful in recognizing the early signs of a shutdown. They also provide strategies to calm your mind and body, reducing stress, and improving focus and emotional regulation. A daily mindfulness practice can build your resilience and may lessen the impact and frequency of shutdowns over time.
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