Have you ever found yourself stuck in a state of limbo, waiting for the “perfect” time, the right mood, or external circumstances to align before you take action? If you have ADHD (or even if you don’t), you might be familiar with Waiting Mode—that mental freeze where you’re aware of what needs to be done but can’t seem to move forward. It’s that frustrating state where the minutes, hours, or even days slip by because something external is holding your brain hostage.
It might look like this:
🔹 Waiting for a response before moving on to the next task.
🔹 Sitting in your car, scrolling your phone, because you only have 10 minutes before your next obligation.
🔹 Not starting a project because you don’t have all the “right” tools or enough time to do it perfectly.
🔹 Feeling paralyzed when transitioning between tasks, unsure of what to do next.
Why Does Waiting Mode Happen?
For many neurodivergent brains, Waiting Mode is a product of executive dysfunction and time blindness. The transition between “what’s next” and “what now” can feel overwhelming, like you’re waiting for an internal green light that never comes. Your brain struggles to initiate tasks without a strong external cue—so instead of shifting gears, you stay parked.
The problem? The longer you wait, the harder it becomes to restart. The transition feels heavier, and your motivation drains while the anxiety of not doing something starts creeping in.
How to Escape Waiting Mode
If you find yourself stuck, here are some ways to disrupt the cycle and get unstuck:
🕒 Create an “In-Between” List
Have a go-to list of small, easy-to-start tasks for those times when you’re waiting. This could be responding to a quick email, tidying your space for five minutes, or even stepping outside for fresh air. Small momentum-builders count!
🔄 Use the “Next Right Thing” Rule
Instead of focusing on the whole picture, ask: What is one small action I can take right now? Whether it’s opening your laptop, sending one message, or just standing up—any movement counts as progress.
📌 Set a Timer for Intentional Breaks
If you find yourself doomscrolling or frozen in place, time-box your waiting. Set a 5-minute timer and give yourself permission to do whatever you want in that window. When the timer ends, choose a next action—no matter how small.
🎧 Engage Your Body
Movement jumpstarts transitions. Stand up, stretch, do a quick lap around the room—anything to shift your energy. This tells your brain it’s time to shift gears.
💡 Acknowledge the Emotional Weight of Transitions
Sometimes, waiting mode isn’t just about the logistics—it’s about the emotional resistance to starting something new. Validate that feeling, and then gently remind yourself: I don’t have to feel ready to begin.
Need More ADHD-Friendly Strategies?
Breaking free from Waiting Mode is just one piece of the ADHD puzzle. If you want practical, realistic strategies to navigate focus challenges, executive dysfunction, and time blindness, check out my FREE Navigating ADHD Mini Workbook! It’s packed with actionable tools designed to help you work with your brain, not against it.
Final Thoughts
Waiting Mode happens to the best of us, but it doesn’t have to hold you hostage. The key is recognizing when you’re in it and giving yourself the tools to shift out of inertia. Small, imperfect action is always better than waiting for the perfect moment.
What’s one way you nudge yourself out of Waiting Mode? Let’s talk about it! ⬇️
Amplify Wellness with Meg Duke 