Analysis Paralysis, Its Signs And How To Overcome It. Plus FOMO: Are You In Fear Of Missing Out?

A symptom of ADHD which you will know, but maybe not know the name of, or even know you’re doing it is analysis paralysis. Like other symptoms which come when you’re feeling overwhelmed, such as task paralysis, analysis paralysis prevents you from making decisions. You get frozen because you’re constantly analysing, reanalysing, second-guessing and over-thinking all of the possible outcomes that reaching a firm commitment will produce.  

It is a trait of ADHD because people with ADHD often have difficulty with impulsiveness, distractedness and risky behaviours. If you know you’re impulsive or prone to taking risks you end up trying to overcompensate so much that you get stuck. Alternatively you become so distracted by all the possible results of your decision that you can’t do anything. 

Classic signs of analysis paralysis are: 

• Difficulty making decisions, even at a very basic level. You will often find yourself weighing up multiple options and taking far too long to decide, even when it’s something as simple as what to have for lunch 
• Procrastination, either deliberately or unintentionally you will put off making a decision or committing to a plan because you’re terrified you’ll make a bad choice and let yourself or others down 

• Becoming overwhelmed by all the different choices you need to make, and ultimately finding it impossible to come to a decision unless it’s either made for you, or you end up missing out because by the time you’ve decided on a path it’s too late 
• Anxiety and paranoia about the consequences of making the wrong decision. You worry, and this active state of anxiety makes it even harder to make a rational, well informed decision because you’re basing choices on fear, not data 

When you’re experiencing these problems it’s a good idea to talk to someone about it. A friend, colleague, or family member can help you. If you are worried about sharing symptoms of your ADHD in your workplace, don’t put it over as an analysis paralysis or ADHD concern, rather that you’re simply having trouble getting a grip on all the data which is available to you.  

Your doctor should be able to prescribe medication or other treatment options which will reduce or eliminate analysis paralysis, but remember, ADHD itself is incurable, so any treatments offered will only affect the symptoms and only for so long as you’re under the effect of the medication. 

Tackling Analysis Paralysis By Without Medication

Besides taking prescriptions from your doctor, there are other ways of reducing the effects of analysis paralysis. Those include: 

• Setting limits on the amount of research you do and the volume of data you’re going to use to inform your decision. This will prevent you becoming overwhelmed by information, or being sidetracked by things which are connected, but inconsequential to your decision 
• Draw up a list or positives and negatives. Base the pros and cons on gut feelings you get from the limited amount of data you have gathered. It doesn’t sound very scientific, but you will be processing the information and making choices quickly, based on intuition AND prima facie facts. Remember the goal is to get you making decisions quickly so you can move on and adapt on the go instead of getting frozen and doing nothing 
• Ask for help from friends, family and colleagues. If you have too much information to cope with and you can’t deal with it all, talking to someone else and asking their advice will often help you cut to the chase and make your choices clearer. Sharing the burden of making choices means that you will feel less alone, less personally responsible, so your anxiety and worry will be eased too  
• Don’t be afraid to make mistakes either. Yes, mistakes can be annoying, they can be embarrassing, and they can even be costly. But that’s OK because everybody makes mistakes. Some people style it out and appear to be in total control, while others laugh at their own mistakes and commiserate with you when you make yours. Making mistakes is just a part of life, learn from them and move on 

Has analysis paralysis got anything to do with FOMO? 

FOMO or ‘fear of missing out’ is the anxiety you feel when you think your friends are enjoying a more exciting social life, busy with fun pastimes while you’re at home or at work. FOMO can be caused or exacerbated by social media, peer pressure, and your own ADHD related anxiety. 

FOMO is almost the exact opposite of analysis paralysis, although you could be missing out on fun activities because you spent so long overthinking that the opportunity has passed you by. Remember, if you’re experiencing FOMO and are determined to avoid it in future you may end up acting rashly, making decisions to do things you can’t afford, or which could put you at risk, so be careful.  

Coping with FOMO 

Because peer pressure and social media will cause FOMO it’s best to avoid them whenever you’re feeling vulnerable to their influence. Taking regular breaks from social media is generally recognised as a benefit to mental wellbeing, and taking breaks from IRL social groups who make you feel exposed would be good for you too. 

Be present

Focus on the moment and try to be more mindful. FOMO comes from thinking about the fun and excitement other people are experiencing that you’re not. Instead of thinking about that, concentrate on appreciating the moment and enjoy what you’re doing. If you’re not enjoying what you’re doing right now look positively toward the future when you will be doing something enjoyable instead. 

You’re not alone

Bear in mind that everybody experiences FOMO from time to time. Advertising and social media influencers wouldn’t exist if everybody was completely satisfied with their lives, and their job is to create more FOMO in order to drive sales. So remember that it’s part of life you don’t need to ‘fix’ and when you do feel it, it’s probably because somebody wants to make money out of your fears.  

Don’t compare yourself poorly to others

Compare yourself to yourself, and don’t compare yourself to others. It’s tempting to look at what others are doing and wish that your life could be the same, and worrying about it creates FOMO. So instead, look inwardly toward yourself. Focus on the progress you’re making, and the ambitious plans you’re making for your future.  

Talk it through

Talking about it helps a lot too. Find a friend you trust who will understand that you’re not just being envious of other people’s opportunities, but you’re anxious that life is passing you by and you’re not getting everything out of it that you deserve. Because what if you’re right? What if you do deserve a better job, a happier homelife, a decent holiday away from stress and worry? Your friend won’t dismiss that as jealousy, but reassure you that those are rewards you should have.  

Make yourself happy and appreciate those moments

Do things which make you happy, and practice gratefulness. Even just doing small things which you enjoy will make your FOMO less oppressive, so give yourself treats and rewards when you deserve them. And while you’re enjoying them be as present as you can be, and say to yourself “I’m grateful for this!”  

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