| Have you watched or read anything by people who actually have ADHD? Like the Youtube channel "How To ADHD"? She also has a book coming out soon. See https://www.youtube.com/watch?v=51pOP8-wURk ... an alternative is Rosier's book "Your Brain's Not Broken" (2021), have you tried that one? If it is ADHD, and you don't want to, or aren't, going to get on medication (which will probably help, but also changes the way you think and your personality), don't try to "fix" yourself and stop with the "I'm lazy", and treat it as a challenge to hack your environment so that your environment works with your ADHD to help you get things done. Timers. Timers (placed away from you so you can't just shut them off without stopping what you're doing) to tell you when to do things, timers (pomodoro) to tell you went to stop doing things. Procrastinate by coming up with new schemes to hack your workspace, not by scrolling. Delete or web-block your social media apps, especially infinite scroll ones, or put your phone in a drawer or another room. One factor in willingness to switch tasks is getting rid of the friction of feeling afraid that you won't be able to restart from where you are. Think about and work on how you can save state (mental stack) by jotting down your current train of thought, so that you're confident you'll be able to return to it later. Gamify everything (during hours when you want to be productive). How much can you get done before an alarm goes off? How quickly can you find a problem/bug/contradiction/inefficiency/solution in whatever you're working on? How can you solve a problem or finish a task in an unusual but equally workable way? Don't overthink through all the steps of a task when you're starting one (e.g. when an alarm goes off or you set an alarm for a pomodoro-ish block of time). That'll be demotivating. Identify the first step, and do that, and then you're in the task and it's easier to keep going. |