Exercise: lay out your kit the night before (everything, from sports bra, socks, clothes, trainers, keys, headphones, in the order you need them) so when your alarm goes off you just roll out of bed, into kit, out door, no thinking or deciding. Even better if you meet someone so can’t back out or change mind, and early morning people don’t look at their phones to check if it’s still on.
Paralysis: pomodoro for 15 mins with a notebook next to the timer. Any time an intrusive or distracting thought comes in, jot it on the notebook and looking into that will be your reward on the pomodoro break, which at any time will be only 15 mins or less away. The more you do it, the more the ADHD brain gets into the tramtracks of your work and you’ll find you want the breaks less and less.
Notebooks: only ever use the notes function on my phone. No losing it, easy to move items around for each day. Have no more than 12 items for each day, then a gap, then other things that will be ongoing, do at some time, do tomorrow, etc, so I can view them if I’m desperate for a new thing to do but can also see clearly what I’m meant to do today in the list of >12 (must do at the top, ideally do lower down).
Courage, fellow-ADHDers x