Please help😭😭

[Frances2019]

I need some advice on how to get a hold on my adhd specially stuck at home with no where to go. I feel like I’m going crazy

[Timster]

Exercise. Lots of online videos to follow. Reach out to friends who are understanding. Be kind to yourself.

[CoffeeMaster]

Meditate. Walk outside. Clean your home. Call people. Listened to movies. Exercise. Plan your day with activities.

[bluesdance]

I echo the other suggestions, but mostly wanted to say that I completely feel you. This COVID-19 lockdown situation is hard on everyone but it is particularly hard on people with ADHD. Know that you are not alone. I'm started working on the projects I never have time for and that has turned my perspective around.

[birdmanaz]

Start the day by searching the "Guided Wim Hof Method Breathing" on YouTube. Continue the exceecise right into meditating for as long as you can. Repeat later when you feel anxious. A cold shower in the morning helps too (Also Wim Hof)

[GatsbyCat]

Hello, Frances2019~

Welcome to the group! Good suggestions from everyone in replies.

I will echo the excerisize, and add a bit more.. You Tube has Guided Meditations online, which are helpful for me.

Learning to implement some of the work tips I use at the home/personal level-

To Do Lists for Day (gives me satisfaction as I can cross things off)

Calendar use for appointments- electronic or a paper calendar

Prioritize Top 3 things to accomplish for Day

And, if you can, take a walk, ride a bike, and get out of the house for a bit of time. The other suggestions of calling a friend, and cleaning are useful too.

It is very hard for us ADHD'ers to feel stuck. Sometimes it helps to come to non judgemental groups like this one and get some help, or just talk.

Best wishes on your journey!!

[Giggles0303]

The best thing to do is to try to stick to some kind of schedule (I know I'm sorry).

It doesn't even have to be a big thing - my ADHD coach told me to make the bed first thing every morning, because it's an easy thing to make into a habit and it forces your mind to switch into a productive mode - that's why they force soldiers to do it.

Section different parts of your house off for different activities - that means you start training your mind to focus on something depending on where you are. Usually, you can do that by doing work at work, or exercise outside - and you have different times that you CAN do those things, so you already have a bit of schedule forced on you. In lock-down you don't have that, which makes it all the more important to start training your brain to think morning+desk=work, night+bed=sleep, 1 pm +kitchen=make food.

That means you're not allowed to do leisure at your desk or in your bed, you're not allowed to do work in your bed. Different rooms are best.

This is all to stop yourself falling into hyperfocus you can't get out of, it takes practice so start small.

Stuff like Meditation and exercise are doubly great because they add another structure to your day.

Also, play with your lights, I have dimmer lights at my house but even without that, start turning off unnecessary lights before you want to go to bed - light actually plays a major role on your circadian rhythm and dopamine production - so it's a great way to alter your state of mind.

In short - to enforce a schedule, it helps to train your mind by letting it associate as many things as possible with a certain activity. It has to do with Context-based learning - where things like music, environment, colour, light, time, and smell can all be used to help you remember and focus on things. Think "colour coding different subjects" and work up from that.