When strategies don't work · ADHD Focus Founders

When strategies don't work

Can you relate? And maybe help with some tips?

So, right now, I am in a constant state of overwhelm and confusion. Things, that used to help, seem to be fruitless. I give you an example:

I wake up at 6:30 and start the day with the intent to not let my overwhelm take over. So I sit down to start journaling. Very helpful practice. After two sentences, something crosses my mind that feels super urgent and important. I stop writing. I start breathing deeply, try to focus, get back to my journal, write another sentence.

Suddenly I jump up, because another thought just crossed my mind and made me get up without even realizing that I wanted to continue writing in my journal. I somehow end up in the kitchen and have no idea, why I went there. Anyway, there are dirty dishes in the sink, so I start washing up. While doing this, my mind plays ping pong, and I wonder, if journaling might help. I remember that I had started doing this a few minutes before and think, brilliant, let me just quickly make a coffee, so I can concentrate better.

While the machine is spitting out hot concentration concentrate, I wonder, if I have messaged a friend of mine about this interesting thing, I mentioned yesterday and promised to send a link. I grab my phone, open WhatsApp, the coffee machine burps the last drop of coffee into the mug. I place my phone on the counter, and finish preparing my coffee.

On the way out of the kitchen, I remember to go back and fetch my phone! Big win! I did not forget it entirely! I look at my phone while sitting down on the couch and try to retrieve the thing I wanted to do on my phone from my brain. Never mind, I will remember later. Maybe, if I distract myself with a ten-minute YouTube video, the thought will come back.

For the next two hours, I sip my coffee while my ten-minute video is playing, feeling paradoxically relaxed and stressed at the same time. It's only been ten minutes, my coffee is empty and I feel hungry. I get up, go to the kitchen for breakfast and start washing up the dirty dishes. I should go around my flat and see, if there are more dirty dishes standing around.

That brings me back to my desk, where I find my open notebook, three sentences written, next to a half-empty cup with my morning coffee in it. It is half past 11.

I feel like a failure.

Maybe I need a digital detox? It feels awfully impossible to do, but I guess, my dopamine receptors are messed up badly by doom-scrolling and phone games.

Any advice on doing this are highly appreciated!

17 comments