@eri oof, that's a struggle I understand all too well and has hobbled me at work many times.

Some things for me:
1) plan ramp down and ramp up times between tasks, basically budgeting buffer time into my schedule

2) build handholds into the "wall of awful": basically using things like music/etc to change the emotional tenor connected to a thing and help me climb over the friction. Idea comes from "How to ADHD"

https://youtu.be/Uo08uS904Rg?si=cdSy4fw01uIEC2U2

https://youtu.be/hlObsAeFNVk?si=C5c7OLgYclgPUN0U

3) Exercise or physical activity. I know it's cringe but it genuinely does help with executive function. I'm terrible at making this consistent, but I know it helps me.

@eri

As a burnt-out AuDHDer, we're honestly not sure 😅

We can recommend a very good AuDHD content creator though.

And in terms of meds, our mixture of a split dose of lisdexamfetamine dimesylate capsules (daily; 2 hours apart) and guanfacine hydrochloride extended-release tablets (nightly) are a major factor in us still having some ability to function.

In terms of reducing anxiety further though, since we have not yet been able to access any form of mental health care through the NHS, we are relying on pregabalin capsules (thrice daily).

Edit:
Part of the issue may not be finding easier ways to cope with task switching, but finding ways to reduce the need for task switching from your life.

@eri I've seen this video recently. It may help :
https://www.youtube.com/watch?v=fWRF6BJ1OQk

I'm not diagnosed ADHD, but the probability are important. When I detect a kind of hyperfocus and if it interfer with my work, I don't fight, I adapt my planning. Pomodoro method works fine. I use the mini pause to my hyperfocus. Sometimes, when it's to important, I stop my work, and spend more time on it, with timer.

But, I've never been at the point you describe about caring of myself.

@eri As someone who just spent literally an hour being distracted by a sudden need to find something important but neglected, I spent so much time sorting the things in my dresser “top drawer”. Does everyone have the infamous top drawer of a dresser in the bedroom? Or only us #ADHD folks?

I sorted out that drawer and now I need two boxes to hold the things I removed because that top drawer desperately needed sorting out. (FYI electronics and digital accessories really need their own place). Oh then I sorted out the top of the dresser. Egad. I sorted the miscellaneous coins there and the pencil holders and hair accessories and yet more digital item accessories and…(You get the picture.)

At the 45 minute mark I found the watch I was looking for. But I could not stop sorting. I was hyper focusing an hour late morning. I even had to move aside my pill keeper while sorting. The pills I am supposed to take 8 or 9 am. It’s now 11 am. You see how I relate.

So I am very interested in any replies. Yes I am burning out on work but I work at home. I can’t quit my job. I work 6 a to 6 pm as caregiver to my adult son who has disabilities. I must at all times be in earshot and do visual checks many times. So it takes a really important and semi-fun task to distract me while working. Yes, I believe ADHD lasts a lifetime. Darn.

@eri the best I seem to be able to do for myself is setting alarms. I don’t like Pomodoro, because that’s not long enough for me to concentrate on something. But I’ll choose how many hours I want to max out on something, and if I get done early? Great! But if a 2-hour alarm goes off, that is a pretty clear sign that I’m likely overdoing.

Then I negotiate; should I just stop? Do I actually need 30 more mins? And set another alarm if so.

But I need that wider time frame to relax into the task!

@eri

As someone who has struggled with worsening ADHD from COVID isolation for the last 5 years, I'll say what has really helped (in combination with medicine) is what I call "day-gating" or "Event-gating"

Day-gating is when you plan *one* thing for the day. Event-gating is when you plan *one* thing for a given period (btw breakfast and lunch or lunch and dinner, or before appointment and after appointment)

Also, setting alarms helps me bc I see the alarm every time I check my phone.

@eri establishing a routine, having an accountability buddy, and breaking things down into steps. example:

i have five small pots of english ivy on my balcony, all of which need new soil.

ill consider repotting 2 maximum on one day, and the rest on another day. not all of them at once.

no gardening after sundown. has to be done during daylight hours.

my partners know my plan and will make sure i stick to it. there is flexibility for my systems many many symptoms.