What one practical thing can I do to break the inaction cycle today?

[descendingintodespond]

Regular MNetter, NC'd. I may have ADHD but can't quite commit to getting diagnosed because I'm not sure I'll be taken seriously.

I am terminally distracted. I work for myself which is currently a DISASTER. I have so much to do in so many different spheres and I cannot get anything done except arse about online.

I have had time this week, loads of time. I could have:

• caught up on freelance work
• made progress on an online training course that I have paid for and am only half way through
• helped sort out all manner of stuff for my elderly mum or just spent time with her
• done online shopping (instead the fridge is bare)
• sorted a dozens of bits of urgent admin
• written fiction (the only thing I really care about at the moment)
• planned for my DC's birthday party this weekend

Instead I have done fuck all beyond the bare minimum. I have frittered away hours online, got sucked into virtual vortexes, looked up and messaged friends from years ago, researched random and totally impractical career changes, not answered emails and messages until it is almost too late, taken the dog for walks that are too short. I only do work at the very last minute when there is a deadline looming or when I'm forced to be present at an online meeting. Even then I have to resist the temptation to just scroll on my phone at the same time.

Physically I make quite good choices in that I eat healthily, get up early to exercise 5 days a week, only drink 2 days a week etc but otherwise I'm USELESS, little spurts of action followed by hours of just floundering around. It's so depressing and I just can't shake myself out of it. I'm waiting to hear if I have an interview for a permanent job because working freelance is clearly not working and I just feel incapable of doing anything until I hear back from them.

Please someone tell me one thing I can do today that might help to break the cycle. What has worked for you?

I set timers for 5mins to do something and 10mins to sit on the computer and scroll. Shows me how long I’m do stuff for and helps break me out of do nothing. Knowing I have to do something and it’s only for 5mins helps sometimes get me started.
That or rewarding myself with a hot chocolate/nice coffee if I deal with something hard. But then rewarding with food isn’t great!

Thanks for responding - I do a lot of rewarding with a cuppa, snack or whatever but I'm not very good at sticking to any kind of schedule. But, saying that, I'm interested in the idea of more 'inaction' time than action time i.e. 5 mins vs 10 mins because I guess overall I'd still get more done than I'm currently achieving!

Aha, is that how it’s done? Hadn’t thought of that

It's hard. Sometimes I find I just need extended periods of down time if I'm feeling burnt out.

I use something like cushion spiral's approach. It's amazing how much you can get done!

Can you find the fun in the things you are avoiding? I have been struggling with writing a paper recently, and realised it was because I was trying to approach it in a NT way that bored me. Once I did a mind map and started to engage my adhd cognitive leaps, it caught my interest again.

Not sure why that was deleted. I use the Focus Mate website and find it really helpful. I wasn't saying you need to focus, mate.

That would be funny if I was, as I have ADHD and know full well that 'just focus' is the least helpful suggestion. Obviously we try that but if it was as easy as that then it wouldn't be hard!

@MistySkiesAfterRain lol - I thought you were joking (and wasn't in the slightest bit offended!) but I've no idea why the post was deleted Anyway, thanks v much for the tip on the app. I will look it up now.

I've spent the morning off-screen put aside all thoughts of work and just helped my mum with some practical stuff, which has actually cleared my head again.

@SelkieQualia it's a good point re changing the approach - thanks. It won't work for the online course (which is very structured and dull) but for the freelance stuff it might work