[treme]

are you medicated for ADHD? stimulant based ADHD medicines have one of the highest reported effective rates among medicine based psychological treatments.

Finding out how you can break the negative feedback loop of being anxious/distracted -> not get things done -> feel guilty and get more anxiety and building positive momentum is key.

for me things that seem to work are: doing some kind of exercise, from dancing, lifting weights, bodyweight exercises going for sauna short EMDR session seem to be very effective in toning down heightened anxiety levels (https://www.youtube.com/watch?v=DALbwI7m1vM) or starting to clean my room

I also suggest to try to keep daily journal of how you feel, and keep track of things that worked/ that didn't work, etc. also helps to begin morning journals with clear 3 goals you aim to get done for the day.