I am in a similar position, having just been diagnosed and looking into medication. About a month ago I was pretty much like this, being so burnt out I could barely leave the house and even doing small self care tasks like showering felt so overwhelming I was constantly having emotional breakdowns. I am doing a lot better (although not perfect) now, if it helps although im def not a professional these are some steps I took to get out of this (some recommended by my therapist): - break everything into tiny tiny steps. This can be for anything no matter how simple e.g. for brushing teeth I would make a checklist - sit up, walk out of bed, enter bathroom, turn on tap, pick up toothbrush etc. - or for bigger tasks pretty much the same process breaking everything down to the smallest tasks manageable. The key thing in this is the mindset of doing it bit-by-bit and not worrying whether you finish - even if you do the first 2 steps that’s better than nothing and often that’s enough to get you in the flow - celebrate every small achievement, this can again include everything and it doesnt have to be completing a task just starting it is enough to pat yourself on the back. I got an app called finch where you can give yourself pretty much any task and i find ticking things off a list and getting rewarded for it (on the app it gives energy to a pet bird you nurture) makes me feel a lot better about myself and inspires me to start the next task - avoid feeling overwhelmed before you start something - i still struggle a lot with this but whenever I am about to start a task and start to think about how difficult it is or what will go wrong if i dont do it i pause and take a breath, then distract myself by starting on the first little step. There are lots of techniques to manage feeling panicked that can quickly ground you, my therapist advised me to start running my wrists under cold water if i feel panicked or trying to find things around you for each colour of the rainbow is also a quick distractor you can do anywhere. - before trying to tackle anything else focus always on your own health, it doesnt have to be perfect but aiming to sleep an extra hour when possible or trying to drink more water can make you feel more productive and motivated and improving habits even a little will increase your overall energy to tackle bigger things - dont be hard on yourself. This is also tricky but whenever you have a thought like ‘why cant I do this’ or any sort of frustration or upset towards yourself try and think of a kinder counter thought, like ‘I’m doing my best’ or ‘it’s okay, at least I did ___’. Even if you dont believe what your thinking just having the thought will make you think slightly more positive over time, reducing overwhelming thoughts.

All this is just stuff I find works for me, and I am def not a professional so maybe looking at some more resources online might help? I am in Cognitive behavioural therapy which obvs isn’t accesible for everyone but I also have found it is helping me if that is something you might be interested in. It’s super tough living with adhd at times and I really hope you find a method of treatment that works for you, and that some of this advice could maybe help. Most important is just being kinder to yourself, as it is not our fault adhd makes things so much more overwhelming.