Build routines and plan your week, the fewer micro-decisions you have to make the better.
Routines for getting up, eating breakfast (exercising?). Routines for lunchtime, routines for going to bed. Routines for preparing dinner, routines for planning and going grocery shopping, routines for chores, routines to work through irregular chores/paperwork. Routines for leaving the house, routines for coming back. Best paired with a time commitment when to start a routine, planned ahead and set within a weekly schedule.
Don’t start with all of them at once, plan one or two (the ones you stand to gain the most out of), prepare your weekly planner (physically written down! Do not handwave this step away!) then practice them over and over. It’s hard work, annoying and exhausting to practice but once they’re down you can do them on autopilot and think about whatever else. The planning and talking through of this endeavour is best done with another trusted person
Bro are you actually able to plan and make routines? Because I definitely tried this multiple times only to fail repeatedly until I got meds.
I guess everyone’s ADHD is different, so maybe this works for you and will work for OP, but this kind of advice never worked for me no matter how many times or how hard I tried.
Before I had a kid yeah, I had a two-hour morning routine and a one-hour one depending on when I needed to leave the house. I had the recurring events in a week planned out and time alotted by chores/uni etc. I had a going to bed routine although that one never quite worked as I had hoped.
Having a kid all of it flew out the window of course but eventually Im hoping to get back there. Notably this was achieved with the help of a behavioral therapist. Hence me saying it needs another trusted person.
Edit: also it was a lot of practice, failing, switching things around, it definitely wasn’t as straightforward as planning, practicing, perfecting, next one.
Build routines and plan your week, the fewer micro-decisions you have to make the better.
Routines for getting up, eating breakfast (exercising?). Routines for lunchtime, routines for going to bed. Routines for preparing dinner, routines for planning and going grocery shopping, routines for chores, routines to work through irregular chores/paperwork. Routines for leaving the house, routines for coming back. Best paired with a time commitment when to start a routine, planned ahead and set within a weekly schedule.
Don’t start with all of them at once, plan one or two (the ones you stand to gain the most out of), prepare your weekly planner (physically written down! Do not handwave this step away!) then practice them over and over. It’s hard work, annoying and exhausting to practice but once they’re down you can do them on autopilot and think about whatever else. The planning and talking through of this endeavour is best done with another trusted person
Bro are you actually able to plan and make routines? Because I definitely tried this multiple times only to fail repeatedly until I got meds.
I guess everyone’s ADHD is different, so maybe this works for you and will work for OP, but this kind of advice never worked for me no matter how many times or how hard I tried.
Before I had a kid yeah, I had a two-hour morning routine and a one-hour one depending on when I needed to leave the house. I had the recurring events in a week planned out and time alotted by chores/uni etc. I had a going to bed routine although that one never quite worked as I had hoped.
Having a kid all of it flew out the window of course but eventually Im hoping to get back there. Notably this was achieved with the help of a behavioral therapist. Hence me saying it needs another trusted person.
Edit: also it was a lot of practice, failing, switching things around, it definitely wasn’t as straightforward as planning, practicing, perfecting, next one.