its similar for me there are changes i am making every day here are some of my new thoughts ive adopted  - what is one thing i can do for somebody else today to make them feel better  - what am i grateful for today  - what is the one task i want to complete today i only pick one cause uh adhd  - what is one act of self-care i can do today  it is hard when you have adhd i really empathise theres always times when it all gets too much but  i try to break everything down into categories of one because it seems easier that way  i am hardly motivated but when i am its always fear motivation panic motivation need to complete something i forgot motivation no wonder i dont want to do anything i am operating from a place of  should which already puts me on the wrong path i should be better but i am not is what i am telling myself in that moment i am trying to change that core motivation to something different when you operate through should you arent treating yourself with respect youre just telling yourself all the ways youve failed which usually makes you even less inclined to do anything moving forwards best to create lists of all the things you actually did do on a day then you will start to feel the rewards from achievement rather than the pains of so-called failure