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The Task Paralysis Prioritizer breaks overwhelming task lists into ranked recommendations using four-factor scoring: urgency (deadline pressure), importance (consequence severity), energy required (cognitive/physical demand), and time minutes. Designed for ADHD users experiencing "task paralysis" — the inability to start when multiple tasks feel equally important — the algorithm produces a clear "start here" recommendation, quick-wins list, and a realistic daily plan fitting your available energy and time.

Formel

Score = (Urgency × 0.6 + Importance × 0.4) / max(1, Energy × 0.5 + (Time / 30) × 0.5)

U: Urgency (1-10) — Time pressure: 10 = today, 5 = this week, 1 = no deadline
I: Importance (1-10) — Consequence severity if not done
E: Energy (1-10) — Cognitive/physical demand required

Steg-för-steg-guide

1List up to 5 tasks competing for your attention
2For each task, rate urgency (1-10), importance (1-10), energy required (1-10), and minutes needed
3Enter your available energy (1-30 "spoons") and minutes today
4Calculator scores each task: (urgency × 0.6 + importance × 0.4) / (energy × 0.5 + time/30 × 0.5)
5Top score = "start here" recommendation (highest value per cost)
6Quick wins identified: low energy + short time + meaningful importance
7Realistic plan greedily picks tasks fitting your energy and time capacity

Lösta exempel

Ingång

Pay rent (U:10, I:10, E:2, 5min) vs Project draft (U:7, I:9, E:8, 120min)

Resultat

Pay rent scores higher — urgent, important, low cost

Ingång

Multiple medium tasks competing

Resultat

Algorithm identifies which fit available capacity today, defers others

Vanliga misstag att undvika

✕Rating everything as 10/10 important — forces real prioritization
✕Ignoring energy and time costs — high importance + impossible cost = paralysis
✕Not updating ratings as deadlines approach — re-prioritize daily
✕Treating "do everything today" as the only option — accept that some tasks defer

Vanliga frågor

Why am I paralyzed when I have important things to do?

Task paralysis in ADHD comes from executive dysfunction — the brain struggles to evaluate options and initiate action when multiple options feel comparable. External structure (lists, prioritizers, deadlines) substitutes for the internal executive function that's impaired.

What's a "quick win"?

A task low in energy and time but high enough in importance to feel meaningful. Examples: 5-minute email replies, single phone calls, quick errands. Doing one or two quick wins early builds momentum and breaks paralysis through visible progress.

Should I always do the top-scored task first?

Generally yes, but consider current state. If top task is high-energy and you're in low-energy state, defer it to a peak-energy window and do quick wins now. Match tasks to your current capacity rather than rigidly following ranking.

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