There are no hacks, only thing you can do is trigger your brain to enjoy the shit you are doing and you'll get into hyperfocus.

For me routine is vital. Bedtime, wake up time, amount of coffee, eating regularly. I suffer a lot from object permanence, so I maintain lists and locations of things constantly.

Talk to your doc about anxiety and medication as well, be patient with yourself.

Exactly. Once i start doing. I will get into hyperfocus. But i dont know what to do to trigger my mind

Thank you. Will talk to him about this

For me pressure worked, dont know how to pressure yourself.

I (47f) was diagnosed this year too. Check out the videos of Dr. Russell Barkley on YouTube. It's eye opening stuff.

In the meantime...

Lists. But you need to break everything down as much as possible. For example, you need to clean the bathroom. So - toilet, inside and out, tub/shower, sink, empty trash bin, wash bin, wash floor, shake out rugs. Small items.

Charts. Do one for sections of life. Morning routine. Bedtime routine. Stickers or check marks for every one you get done. Have rewards for yourself based on how many stickers you earn.

Routines. Everything you can make a routine, the easier things will come to you.

Lastly, carry a small notepad. Write down things as you think of them. You know you'll forget them if you don't. Don't depend on your phone. It's a big distraction and time suck.

So basically fear?

Fear=/= pressure.

Adrenaline

Same here, I suffer from a paralysis

Exercise helps a lot.

Find your productive procrastination methods, as my friends call it. I find that there’s generally about 40 things I want to do … all at once. Realistically, I know I can’t do them all. However, finding the ones I can do while I procrastinate on the others has been important. For example: got a paper due Friday, and it’s Wednesday? I can’t start it yet, because I just freaking can’t, so I’m going to fold the clothes I’ve not folded for two weeks. I’m procrastinating on the paper, but I’m still productive.

Also, if your energy/hyperactivity ebbs and flows, having a routine for high energy days and one for low energy days. Low energy day= an accomplishment to eat, sleep, get to work at a decent time, & wrangle a shower. High energy day= meal prepping (for low energy days), deep condition my hair or cut my toe nails, load & run the dishwasher or do a load of laundry, and catch up on the endless stack of 5 minute emails I’ve been putting off for days at work. Find what works for you on the high/low energy days, & just try to keep moving.

This is my first post so I hope it is helpful.

Got diagnosed in college. Exercise, nutrition, and sleep help a lot. I’m medicated as well. To get started, I often trick myself by setting a timer and telling myself I’ll just work for 15 minutes, or I’ll just make 5 calls, whatever. Once I just get started it’s much easier as that’s the hardest part. So I’d just break down your task at hand and just do one easy and manageable step.

Be humble enough to set the bar low enough, usually it's the anxiety of how big a task is that makes us procrastinate. So if you'd like to clean the toilet just stand in the bathroom, and go from there