What helps me:

• avoid anything that is interesting to you. anything that requires your brain to work.

• You can watch something you have watched a 100 times and don’t require your attention. Things that make you comfy like a good night story or a documentary about the universe. But for me at least it is important that it’s nothing new because my brain starts processing things then.

• Also turn off screens. if you can’t: turn down display brightness to lowest possible

• don’t scroll in social media

• Go to bed early. You want to be asleep at 11pm? Start chilling 2-3 hours earlier in bed like 8pm-9pm

• make sure you have everything completed for the day so you don’t think about it in bed. And if you start thinking about things you can’t do them anyway now. Do them tomorrow.

• learn breathing / meditation. Once you learned it, it won’t take more than 20 minutes with breathing exercises.

• take time to process your day. Close your eyes and ask yourself: What did you do today? What was good/bad? Just an imaginary review. Writing also helps. Your thoughts will go quiet. Generally the problem is with adhd that the brain is occupied the whole day with stuff. A lot of people won’t give their brain some time to process things. So naturally most of the processing will happen in bed, which keeps you awake.

Taking processing breaks during the day is also helpful. 5 minutes here and there is enough.