What is Decision Fatigue? | What is Analysis Paralysis? | ADHD Decision Making
There's a whole bunch of people online who say we make around 35,000 conscious and subsconscious decisions every day.
And while I could find an actual source to confirm this estimate, I know from my own personal experience that I make A LOT of decisions from how many times to hit the snooze when I wake up to what sleep story I should listen to when I go to sleep.
Each and every one of these decisions involve executive function several different executive functions.
And, if us ADHDers are already playing shorthanded when it comes to our executive functions, it makes sense why something like deciding what to watch on TV may seem like a bridge too far at the end of long day.
If feels like you can't possibly muster the energy to make one more decision, you are likely experiencing what is known as “decision fatigue".
Or perhaps there are too many choices. You just keep finding more and more options.
You’re afraid that if you make a choice, a better solution may come along.
Or you're simply afraid of making the wrong decision.
So you just keep delaying. And delaying. And delaying.
This decision making spiral is commonly referred to as “analysis paralysis".
Decision fatigue and analysis paralysis are frequently experienced many of us with ADHD, often leading to increased procrastination, stress, and feelings of overwhelm.
This is why I wanted to take some time to clearly define the difference between decision fatigue and analysis paralysis so you can better identify what it is you’re experiencing.
Then give you steps to either prevent or overcome analysis paralysis and decision fatigue if you find yourself down a deep, dark decision making hole.
Previously, we discussed the role executive function plays in decision making and how that may make decision making difficult for us ADHDers (and you can check out “How Does ADHD Affect Decision Making by clicking here).
But I wanted to give decision fatigue and analysis paralysis their own special post because these are the decision making issues I see all the time with my clients and in my community.
So let’s start by giving a clear definition for what decision fatigue and analysis paralysis are.
What is Decision Fatigue?
Let’s define decision fatigue as when the act of making a choice becomes increasingly mentally, emotionally, and even physically exhausting over the course of a day, to the point where even simple decisions seem annoying or impossible.
What is Analysis Paralysis?
We’ll define analysis paralysis as the inability to make a choice and take action due to overanalyzing, an abundance of options, and/or fear of making the wrong decision and failing.
How to Overcome Analysis Paralysis and Decision Fatigue
Now that we’ve covered why it is us ADHDers struggle with decision making and we’ve defined decision fatigue and analysis paralysis, what can we do to either slow down or stop our decision making struggles?
Let’s wrap up by discussing some ways you can help reduce or maybe even prevent instances of decision fatigue and analysis paralysis…
How to Overcome Analysis Paralysis and Decision Fatigue: Create Limits
Part of what makes decision making so overwhelming is the sheer volume of options we have to sift through during any given day. But if you can find a way to limit the number of decisions you have to make or choices you have, it can help to prevent decision making issues.
When it comes to decision fatigue, establishing a routine or doing the same thing repeatedly can help to limit the number of decisions you make during your day. For instance, if you have have a morning checklist, you don’t have to decide what you’ll do to get yourself or your family out the door because you’ve got a routine. Or you could try eating the same meal for lunch or wearing the same “uniform” on a daily basis to help reduce the number of decisions you make.
With analysis paralysis, limiting the number of choices you have to choose from can help make moving forward a bit easier. For instance, if you’re struggling to decide where to go on vacation this summer, limit the options based on your budget, what’s available when you’re available, or places that everyone agrees on. It can also be helpful to set a deadline for making your decision to help force you into choosing from the options you’ve already researched.
How to Overcome Analysis Paralysis and Decision Fatigue: Delegate the decision
There is a very good chance that you personally don’t have to actually make every single decision you make during the day. There’s a chance that you might just be making these decisions because it may not have dawned on you that you aren’t the one who HAS to be the decider.
And because decision fatigue is directly related to mental, emotional, and physical exhaustion based on the volume of decisions you make, it makes sense that making fewer decisions would potentially reduce the occurrence of decision fatigue.
Now, this doesn’t mean that you have to delegate out critical decisions that you want to have an integral part in. But I would venture to guess that there’s less consequential decisions like what your kids are going to wear to school or even my decision nemesis “what’s for dinner?” that could be delegated to someone else in the house.
For example, something I did to help reduce my meal planning decision making was to ask each of my kids to make a list of their favorite dinners. Then I would ask them to pick something off of their list when I would plan my week so there were fewer meals I had to decide while I was planning.
How to Overcome Analysis Paralysis and Decision Fatigue: Take a break
Would it be easier to run a 5k after you’ve just finished a marathon? Or after you’ve had a good night’s sleep?
Just like your body would feel worn out after extreme physical exertion, making it more difficult to continue with additional physical exertion, your brain can also experience cognitive fatigue when it has been taxed. And for us ADHDers, so many executive functions can start to feel taxing…especially later in the day or if we’ve experienced several days in a row of mental fatigue.
Decision making is much more difficult if you’re tired, stressed or tense.
So the best option to help you make a decision may be to stop trying to decide.
If you’re experiencing decision fatigue and feel overwhelmed by the thought of having to choose one more thing, try switching to an activity that feels more automatic to give your brain time to rest, reset, and recover.
And with analysis paralysis, stop trying to force a decision. Instead, try stepping away and come back after time with fresh eyes.
How to Overcome Analysis Paralysis and Decision Fatigue: Ditch Perfectionism
Part of what makes decision making exhausting or feel impossible may come down to our fear of making the wrong decision. Or that if we don’t choose right, things won’t be perfect.
This is where creating a range of what “finished” or a positive outcome might look like may help you make a choice and move forward.
For example, the idea of planning meals and making a grocery list may feel completely exhausting to you because you have in your head that every meal needs to be made from scratch or completely different from what you served last week.
But what if that’s the “best” version.
A “better” version might include a mix of scratch made meals and frozen family favorite.
And a “good” version might be all pre-made or super simple dishes.
All 3 versions achieve that end goal of making sure your family is fed. But the “good: version may be easier to follow through on if you’re feeling decision fatigued because it requires less energy.
And if you’re thinking you still may need a bit of support to help you make decisions and actually follow through with action, I’m here for you.
As an ADHD coach focusing on accountability, I meet with my clients each week to help them decide what they will work on and when they will work on it. Then I follow up with them between calls to check on their progress and see if they’re running into any issues.
To see if my ADHD coaching programs may be a good fit for you, click the button below to schedule your free, no-obligation call with me.
