ADHD

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A casual community for people with ADHD

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Relevant Lemmy communities:

Neurodivergent Life Hacks

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Can't think of what to do, hence scrolling (lemmy.ml)

submitted 3 days ago* (last edited 2 days ago) by [email protected] to c/adhd

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Scrolling
⬇️
Sleep
⬇️
Go back to sleep because can't think of what to do
⬇️
Wake up
⬇️
Still can't think of anything to do ^(cba to wait for inspiration)
⬇️
Scrolling

This is what my weekends look like when I fail to find an event to go to in time.

The problem is that most tasks require

Inspiration, which it usually takes several minutes of staring into the void (fun!) and waiting for an idea to get.
Structure. I think this is broken in my brain because whenever I need to structure a task it's super tiring, and that's why I always revert to scrolling, which is unstructured. In scrolling the need to plan is replaced by an impulsive response to whatever happens to appear on your feed.

What does the diagram even look like for normal people? When do they get inspiration? How do they decide that now is the time to do thing no. xyz? What do I do about it hurting to structure free time activities (I've found strategies to navigate cooking etc)? Is there an alternative structureless passtime* to scrolling?

*(I'm actually able to structure when I do things with other people, but there are days when nobody's around which leaves me helpless)

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[–] [email protected] 1 points 2 days ago

What works best for me is to focus on what I CAN fully control. Taking a hike and having fun is overwhelming, because who knows how I will feel. On the other hand, making the plan to eat my lunch sandwich at the lake (hiking destination) is totally doable.

When there is no list and the weekend starts, I work with implementation intention: Totally do keep scrolling until time X, then make the todo-list, then back to scrolling. Next thing would be to do ONE item from the list at time Y.

It's similar with the "plan" to sleep at midnight. Better: By midnight, I'll be setup perfectly so that I could sleep, the rest is not my job: Pyjamas, teeth brushed, room temperature, bed ready. Sometimes that leads to sleep, sometimes it doesn't, but better than when I don't even give it a chance, or when I feel pressure to fall asleep.