Getting unstuck

[eant65]

How do i get unstuck, when mentally i want to complete my errands, hobbies, or chores, however I sit in a state of overwhelm even though it may be simple tasks. Caffeine doesn't seem to work, all that does is make me more aware of it..lol. Can someone please give me a jump start? Thank You

[BlessedLady]

Are you taking medication?

[eant65 in reply to BlessedLady]

I do not have meds for ADD/ADHD because my Psychiatrist wants me to abstain from alcohol first.

[Gettingittogether]

Ok, can you go to a 30-day rehab place and just get cold turkey off alcohol ... and then you can get your meds?

Are you going to any alcohol support groups (for stopping and managing)?

Are you in therapy?

Has your depression or anxiety been treated?

[Inarticulate]

Use the pomodoro techniques in short bursts. I’m ok with 10mins so I do 10mins of an activity then switch. I might not do everything but I’ve often completed some and done bits to a lot of stuff. I also use headphones and put on a radio program so my mind is occupied while my hands get jobs done. I hope you find something that works for you.

[plantaunt]

Do you write things down? Make to do lists and literally check stuff off. Put them in a notebook you can always find.

[Radddd]

- Break larger tasks up into much smaller tasks (5 mins, 1 min) and give yourself a reward for completing one. With a stack of unopened mail, it could be 30 minutes of TV for opening one envelope. Sometimes, once we get our internal engines into first gear, we can keep going and complete a greater percentage of the original task

- Find physical activity you enjoy (a sport, dancing, singing, laughter yoga) and do it before your chores

- OHIO - Only Handle it Once: I open my mail by the mailbox, throw out the junk mail, and only bring what’s absolutely necessary (like a bill) up to my home.

- Put tasks (or pieces of tasks) in your smartphone calendar with notifications (Pay electric bill - 4/15)

- Get an ADD Coach and set up achievable action items for your next meeting. We’re often far more accountable to others than we are to ourselves. An ADD coach can also help you understand why something like leaving your place a little messy can paralyze you from doing anything else.

- Find something to play in the background that’s entertaining, but allows you to do a task simultaneously. I use Grateful Dead concert recordings and Soccer matches where I have no rooting interest in either team.

- Eat in ways that are healthy and don’t weigh you down with empty carbs and guilt. I use a variation of the F-Factor eating plan by Zuckerbrot.

[Hidden in reply to Radddd]

This is great. I am specifically looking for a coach. Do you have a suggestion for resources? Or for body doubling? I just need a person to be accountable to and I have no one right now. I've had trouble finding coaches or doubling resources. Thanks in advance if you have suggestions!

[Welshman71]

Hi eant65 , are you prescribed any medication for your self? Im totally unsure as to how things are done in the US as im in the UK, here things are so different, there is an app called mindspace/ head space i used a lot in the past, its totally free over here, i found them very relaxing personally, until diagnosis but still use them, i know its horrible trying to get to grips with whats what, i went through a lot of therapy which at first found useless until i started to understand more as to why i am the way i am , light exercise also helped even though i just felt like i couldn't be arsed but eventually i did and it helped, breathing techniques was another, anyway after diagnosis i was put on Xaggitin XL 18mg which i didn't notice any difference but after 4 weeks was increased up to 36mg and thats when i noticed a massive improvement in myself and also others among me/family mainly as i had shut myself off from the world, dont get me wrong im not cured and pretty sure never will be unless one day they come up a magic cure 🙂 but honestly now i actually see things totally different and communication is much better, i can actually sit and watch a film and even remember what it was about since been medicated, i can concentrate on one thing at a time also which i have never been able to do previously, the Xaggitin XL is a stimulant so wears off for myself after around 8/10 hours then things start again but i understand as to how it works for me now, really sorry if this is no help to you personally but really do hope it gives you some idea, i hope to see you get somewhere good in the future eant 65 and dont be ever afraid to reach out, you are definitely in the right place here, i have read lots of other personal stories on here which make total sense and i can actually relate to,

All the best 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[DirtyBoots]

The trick is to create an exciting environment, at least for me. I struggle with getting off the couch to do things like chores and exercise. Today I turned on loud, fun music on my phone, and that got me up and moving.If you're stuck thinking about your chores, here's a trick I figured out: Write every possible household chore on strips of paper. Put the strips of paper in a bag and randomly draw ONE chore from the bag! Then do that chore. Make sure you reward yourself with a short break.

I call this method "Rando Chores." Doing chores this way takes the overthinking out of the equation. The chores you put in there could be a combination of projects and small tasks. And, you can decide how many chores you want to do.

As for hobbies, you can do those during your breaks from chores. I wonder if you're like me and turn to your phone for entertainment when you really want to do one of your hobbies. If so, you can try setting time limits on your phone's apps.

As for errands, you can set alarms. Those could be fun music, or really loud and obnoxious alarms. Anything that you can't ignore.

I hope this helps!

[Hidden in reply to DirtyBoots]

This is really great advice. Thank you for the ideas!

[Hidden]

This is EXACTLY what I go through at home the last few years, and I know it can be excruciating and nobody understands how much you are suffering from not being able to unfreeze. I have done so much research on my own but have NEVER found a doctor, therapist or anyone who understands what it feels like. I have learned everyone has their own thing that can get them moving. Just like depression, which often co-exists with ADHD when your life is stuck in quicksand, each person's experience is unique. I learned just by observing when I DID do something, what had triggered me to do it? And most of the time, it was just me moving my body due to needing something from another room. As soon as I moved, it would unfreeze me a little. So I would then do some small thing (doesn't matter what) and then I did another small thing, and I may not have done a lot, but I felt different. And I learned it comes from just MOVING. Or just change position. Now, meds totally help, but I get very depressed as they wear off, so I only take them when I have to urgently get stuff done. And they don't work day after day anyway. My tolerance shoots up in 2 days and then I barely notice that they help. BUT I noticed if I took something for anxiety, I would start cleaning up my whole room! And I realized getting stuck can be caused by more than the ADHD. So I try to think about if I'm feeling anxious or if I feel stuck in time and space for no reason. And I stopped trying to get 3 things done. I tried for 1 small thing and that got me moving more often than having a bigger goal. It sucks that basic tasks are gargantuan, and yet, if someone asked me to help in a major crisis, I would be all over it. It's because you're not interested enough. Our brains need WAY MORE REWARDS than self satisfaction. I have never felt that in my life. External urgency or challenging situations are where we shine. There's not enough reward in daily tasks for our brains. You will have to do it again. So it's like you're NEVER done. I feel zero satisfaction. I even get a little sad once I get a task done because it is such a let down. I read that is common with ADHD. And here I thought my whole life it just meant my brain was made for greater things. Oh, what a joke. High IQ and perfect student and ruined for life. Everyday things bore me to where I am stuck most every day these days But if I keep moving around, and just do a little, it's better than nothing, and eventually I chip away at a big task, because a little progress propels you a little bit more. Also, I started walking a lot because I had to go to the store and had no car, and THAT made a HUGE difference. Walking with music on was almost like taking meds many days. And I still love it. Just a half mile, leisurely walk outside does wonders. I hope some if these help you. And TONS of coffee!🙂

[Teen_Teen]

I HIGHLY recommend this therapist and her book, The Science of Stuck. thegreenhousekc.com/