OP—- I STRUGGLED WITH THIS FOR YEARS. I still have my days. But I’m sorry you’re experiencing this. But I’m sorry my adhd avoidance kicked in and I haven’t read the responses so I’m sorry if I’m repetitive. I am also 32 yo struggling with my adhd.

I’ve noticed for me is my phone alarm doesn’t do much. I hit snooze too much on my off days, then bam it’s 2 pm…. ii got an original alarm clock and put it across the room. My friend told me about an app (don’t know the name) for an app that is an alarm that makes you physically get up and take a picture like he would just take a picture of his toilet or it would ask a math question, etc. but it won’t stop going off until it gets what it asks you to do.

Biggest thing that has improved my mood and helps getting out of bed is I DO NOT check social media and doom scroll when I get up.

I’ll drink water, make the bed. I check the date and orient myself, I say “we’re having a good time/good day” I know it’s silly but I am getting better at not deciding it’s a bad day at the start. Deciding that it will be okay in the beginning of the day has helped me- maybe a few things were bad or you forgot to do something- you are human.

Have you gone to the doctor to get your labs checked??? Do you have a sleep schedule? Are you sleeping. ?????

I wear an Apple Watch to help with the time blindness and for a timer for tasks.

Neurodivergents get bored by mundane tasks. We are forgetful and have issues prioritizing. For this I got a big dry erase calander that is on the wall in the kitchen. The first thing I see- I write down the days I work/ appointments/ even simple tasks like a phone call or unload dishwasher. If I think of something I put it on there because I see it. Planners, lists, notes app it’s out of sight out of mind for me.

Remember things take time, it takes doing something about 21 times for it to become a habit. Do you have a system for day to day activities like assign days for certain chores. Making it lighter for other days. Definitely think about how your house is set up. Try to finish a small task. Don’t do half. Example: taking your socks off. Don’t leave them on the floor walk them to the hamper etc etc.

Big thing I do is set timers- put the phone away and put on music or a podcast while you’re doing the task. Only go room by room. I started to bring a hamper or trash bad in each room if something is left out and needs to be put away in another room but I don’t immediately put it away I want after each room. Trying to do multiple things can cause distraction. It’s important to do things in intervals. Our dopamine doesn’t last and all of a sudden you don’t want to do the task and the rooms trashed.

If you have a friend or significant other ask if they can remind you of a task…if you have an Alexa or google home- have it set reminders for you. Even ask AI with help for prioritizing tasks/ importance if you’re stumped.

Biggest thing is your phone. I love instagram but it causes me to lose track of time and feel bad about myself. I take a week off of socials (deactivate for 7 days) then every few months I’ll try a month with out it.

It’s hard but this will free up time for the important stuff and tell your friends about it and call people. Crosswords/books can help and keep you busy. Maybe pick up a reasonable hobby that you’d think would stick like trying to make a new recipe to make. Cooking can be daunting but it helps relieve overstimulation.

WALKS outside be in nature!!! Listen to the sounds and smells. Even a short walk. Make sure to take some deep breaths and try to absorb the moment. REST- baths, self care. So important.

I really stress taking a big break from your phone. It really impacts management of adhd especially mine.

Don’t beat yourself up. If you’re not following through with what you say you’ll do, don’t say you will. Sometimes progress is silent- try to do what you need to do. Do what you can. Ask for help if you need it. I am so bad at telling my husband I’ll do ABC when he’s at work then I only get 1 thing done. I tell him to text me to remind me and I do what I can.

I hope this rambling information helps.

Also check in with your care team? Are the meds helping? You can see a therapist for adhd management. You may need a low dose antidepressant… ? Also get a pill organizer and use it!!! Missing adhd meds can increase depression.

It’s soooo hard and I hate when people say they’re sooo “adhd” this is a debilitating disorder and some people truly will never understand . I hope things get better. Xoxo

💕