i can relate to this   some things i’ve found helpful to counteract feeling super shitty about it - remembering that it’s ok not to be productive and not tying my value to how productive i maymay not be  - reminding myself that it’s the adhd  not caused by lack of will or laziness adhd is an executive function disorder so it’s hard to execute things i also have a bad back so there are limits to what i can do - but when it’s a result of my back hurting i don’t blame myself for not being able to lift things…i try to apply that same self-compassion to my brain’s limitations as well  - limiting my “to do” list to three things they don’t have to be anything major sometimes it’s just brush my teeth go outside and open that day’s mail anything beyond that is a bonus  - i’m a big fan of co-coachingaccountability partner telling someone what your goal for the day is  then following up to tell them when it is done and shadowing just having someone there next to me or in the same room while i work on whatever i need to do focusmate is a really good resource for virtual shadowing  there are lots of folks with adhd who use it  - avoiding the research rabbit hole altogether if i can avoid looking online or on my phone at the start of the day it’s easier to get things done once i “just check” facebook reddit the news etc then i’m going to be spending a few hours online   sending you hugs  love - because you deserve it