Have you ever felt frozen, unable to start a task no matter how hard you try?
Does the mere thought of switching tasks overwhelm you?
You might know that a task needs to be completed, but for some reason you can't do so.
As responsibilities pile up, it becomes even more daunting, leading to feelings of overwhelm.
This creates a continuous cycle: you struggle to complete a task, feel overwhelmed by the unfinished duties, then find it even harder to begin when faced with a growing list of responsibilities.
If this resonates with you and you are autistic, you may be experiencing what is known as autistic inertia.
This experience can manifest in various ways, including feelings of disconnection between the mind and body, anxiety around waiting, a lack of motivation, and an overwhelming sense of dread regarding unfinished tasks.
When faced with these challenges, it can seem hopeless. However, seeking support from an autism therapist or coach can provide valuable strategies for managing these feelings.
Use this blog as a guide to understand autistic inertia, its causes and signs, and discover practical strategies to help you initiate, engage in, and complete tasks.
What Is Autism?
Autism is a common neurodevelopmental and neurodivergent condition that affects individuals in unique ways.
The term “neurodevelopmental" can be spilt into two components: “neuro,” which refers to the nervous system, indicating that autism has an impact on how one functions, and “developmental,” which signifies that autism influences the growth and development of the nervous system.
Similarly, "neurodivergent" means that your brain exhibits differences in certain areas compared to allistic (non-autistic) individuals, resulting in different ways of interacting with the world.
As a result of these neurological differences, autistic individuals may experience various traits, such as sensory issues, difficulties with rejection, emotional dysregulation, challenges with hygiene and communication, imposter syndrome, and burnout.
Additionally, many autistic individuals engage in neurodivergent masking to hide these traits in an effort to fit in and appear more allistic.
It's important to note that these traits exist on a spectrum; the severity and combination of traits will vary from person to person.
One of these traits is autistic inertia, which can significantly affect task initiation and completion. Discover more about it below.
What Is Autistic Inertia?
Autistic inertia, similar to ADHD paralysis, occurs when you find it difficult to initiate a task or switch from one task to another.
It is not a medical condition but rather a common trait among autistic individuals. It arises from a tendency to remain in a constant state rather than transitioning to something new.
You can think of inertia like a pendulum; once the ball starts swinging, it continues in that state until something external acts against it.
In the same way, you may stay fixed in your current activity, such as scrolling on your phone, until someone actively engages you or prompts you to switch tasks.
When autistic inertia strikes, keeping up with your everyday responsibilities becomes challenging, potentially impacting your performance in school, work, or relationships.
Living in a world that often fails to accommodate autistic needs can make these challenges worse.
Instead of being accommodated for your autistic inertia, you may instead be considered lazy or unmotivated, which can further cause shame.
Fortunately, much like an ADHD coach, an autism therapist or coach can support you virtually in finding strategies to manage these challenges by focusing on your strengths and affirming your identity.
If you are unsure how to begin, this guide can help navigate your first therapy or coaching session.
What Does Autistic Inertia Feel Like?
When experiencing autistic inertia, you may struggle to start or complete a task. Other common traits associated with autistic inertia include:
Difficulty transitioning between tasks
Anxiety about starting a task
Time agnosia (difficulty telling time)
Challenges adapting tasks to changing environmental conditions
A feeling of disconnection between your mind and body, making it hard to respond to sensory inputs
Lack of control over actions despite wanting to proceed
Feeling immobilized or in a freeze response
Difficulty continuing tasks when distracted
These experiences vary significantly among autistic individuals. Like autism, autistic inertia exists on a spectrum. Some may not be affected, while others may find it severely debilitating.
What Causes Autistic Inertia?
Currently, no single cause has been identified for autistic inertia as more research is needed.
However, it is understood that individuals have automatic responses, such as fight, flight, fawn, or freeze. In the case of autistic inertia, when you experience it, these automatic processes can influence your ability to start, switch, or complete tasks.
In addition, several other factors may contribute to autistic inertia:
Perfectionism: An overwhelming desire to perform tasks flawlessly, which can hinder progress.
Shame: The pressure of living in a neurotypical world may lead to feelings of inadequacy regarding your work.
Sensitivity to Change: Autistic people often have a difficult time with transitions and changes in routine.
Mental Health Conditions: Anxiety, depression, or other mental health conditions can diminish motivation.
Co-occurring Conditions: Other neurodevelopmental conditions such as ADHD.
Sensory overload: Difficulties managing environmental stimuli can create barriers to task initiation.
Distractions: External pressures can further complicate the ability to start or complete tasks.
Autistic Inertia VS. Procrastination
Procrastination is a common experience for most at some point. It involves making a conscious choice to delay or avoid beginning a task.
While this phenomenon may be more common in those with autism, it differs from autistic inertia.
Autistic inertia occurs unconsciously. You may want to start a task but feel paralyzed from doing so. This is not a deliberate choice.
Additionally, autistic inertia specifically affects autistic individuals, while procrastination can occur in anyone.
The Impacts of Autistic Inertia
The consequences of autistic inertia can be significant and may impact various areas of life, including career, relationships, and academic success.
Common impacts include:
Fatigue
Stress and anxiety
Relationship difficulties
Struggles with independent living
Emotional dysregulation
Decreased quality of life
Heightened feelings of guilt and shame
And more
Ways to Cope With Autistic Inertia
Now that you have a better understanding of autistic inertia, you can explore strategies to manage these experiences. Here are some practical tips created by and for neurodivergent individuals:
Create a Routine: Autistic individuals may struggle with task initiation due to fluctuating energy levels. Using the spoon theory—where spoons represent your available energy—can help you schedule tasks according to your energy levels.
Take Breaks: If you are stuck in autistic inertia, stepping away from a task can be helpful. Engage in mundane or enjoyable activity such as taking a walk, showering, or watching TV. You might also try the Pomodoro technique to structure your breaks.
Body Doubling Groups: Many autistic individuals benefit from some form of external motivation to start tasks. Consider finding a buddy to work alongside you or to be in the same space while you work.
Practice Self-Compassion: Recognize that autistic inertia is not something you chose. Being hard on yourself only deepens inertia. Instead, remind yourself to do the best you can and extend kindness to yourself.
Focus on Completion, Not Perfection: Understand that perfection is unattainable for anyone. Prioritize finishing a task, knowing that you can revisit it later if needed. You can't complete a project if you are overly focused on achieving perfection.
Take One Step at a Time: If you are feeling overwhelmed, you may not know where to start. Break down a larger task into smaller steps. Each step becomes easier to manage and less overwhelming. The chances of completing the task are higher as a result. Celebrate each small victory to boost motivation.
Create an Autism-Friendly Environment: Design your workplace to minimize distractions and include sensory-calming tools such as noise-cancelling headphones, slime, and other sensory gadgets.
Use Visual Reminders for Your To-Do List: Establishing a structure can enhance focus and efficiency. Visual reminders can aid in organizing tasks and improving the chances of completion.
Establish Action Times and Dates. You likely know what a to-do list is. Once you have completed a task, you can cross it off your list. But what about actually starting and finishing the task? You could use an action time and date for this. Designate a time and date for starting tasks to foster predictability.
Engage in Enjoyable Activities: If your days consist of mundane tasks or tasks that you dislike, burnout is inevitable. Create a schedule with tasks you enjoy to counteract fatigue and boost motivation.
Utilize Management Tools: Calendars, timers, and other organizational tools can help create a structured routine that suits that autistic brain. Visual aids can be particularly effective.
Complete Task Immediately: When possible, tackle tasks right away to minimize procrastination and reduce overwhelm.
Join Support Groups: Connecting with others can provide a sense of community and strategies for managing autistic inertia.
Incorporate Dopamine-Boosting Activities: Dopamine is the neurotransmitter that is involved in elevating your mood. Adding enjoyable activities , like listening to music, before start a task can elevate your mood and enhance motivation.
Create Predictability: The autistic brain tends to resist change. Establishing clear goals, steps, and expectations for tasks can ease anxiety and improve the likelihood of initiation.
Seek Accommodations: Autism may be classified as a disability. If autistic inertia affects you at school or work, explore the possibility of requesting accommodations to manage your challenges.
Consider Neurodiversity-Affirming Therapy: if you need extra support for autistic inertia, seeking a therapist who affirms your identity can help you find coping strategies tailored to your experience.
Book a Free Consultation With Blue Sky Learning
Do you struggle with the emotional and physical challenges associated with autistic inertia? Are you looking for effective strategies to manage this?
Book a free 20-minute consultation with one of Blue Sky Learning's expert autism coaches or therapists to come up with a personalized plan that suits your unique needs.
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