How do I calm down and focus?

[adhdforme]

I am returning from a few days annual leave and am now in panic mode with catching up on emails that I've missed as well as things I should have done before I left to keep my projects on track.

I’m in this very stressy panic mode right now where I can’t prioritise anything and my mind is darting and flitting around all over the place because I have so much to do but I don’t know where to start. I’m finding it incredibly hard to sit still for more than a few minutes because of it, so I get up and go to the loo, then make a coffee, then went downstairs to see the kids, and then just wandering around aimlessly. I found some paper so I can brain dump everything that I need to do.

Does anyone have any tips on how to calm down, prioritise and focus and just sit still so I can work? I've given myself a stress headache because of this all today and have made myself exhausted. I just want to lay down and sleep for a few hours.

How does everyone cope with the day to day stresses like this? I'm so dysfunctional I can't get anything done.

I'm still waiting for my diagnosis so not medicated yet. I hate how I can't function. 😔

I use podcasts to kind of distract myself while I get through it. Doesn’t work if I’m doing something very wordy though.

I find kanban really helpful at times like this. Get a basic free app and set up a board for specific projects then list each component. It helps break tasks down into manageable bites.

Also focus music can be really helpful for getting in the zone.

OK not trying to bombard you here but some thoughts:

A hit exercise session might help or some kind of movement to shift the energy.

Check what point you're at in menstrual cycle. E.g. I know my inattention and poor focus get much worse in the week before my period so I tend to lower my expectations.

Eat well to keep energy consistent. Drink water lots of it. Have a coffee if it helps you kickstart.

Do a 5 min breathing exercise if it helps.

Remember: lots of people find that medication is not a permanent or appropriate solution for all sorts of reasons. Start learning about the psychoeducative stuff. There are lots of strategies.

Piece of paper - 4 columns each with something I need to work on. Jot down note/reminder in relevant column with space between to add other things later. It’s a list - but not bullet points, not prioritised and it can capture more details as my brain throws them up.

Then either a podcast on double speed so I have to concentrate to catch it, or music.

weighted blanket on my lap can help.