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Everything always takes me so long to do :/
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I have those days like every other day. For me, I use a 20 min timer (or whatever amount of time you can handle), and just FORCE myself to work during that time and if possible try to turn off my internet and hide my cell phone
Also, I agree about getting enough sleep but sleep is such a vicious cycle on addy... couldn't sleep, so i took more addy which didnt help so I took more now I cant sleep cause Im too hyped up but got nothing done so Im also shame spiraling and the cycle continues the next day lol
Rising Star
When a shame spiral happens, then think of something you have been putting off for a long time (that is probably the main reason for the procrastination as your mind pushes everything aside to try to avoid that thing) and think of the first, simplest step you can take to move that forward. Then, break that step down into even smaller steps until you get the simplest, most manageable first step possible. Promise yourself that if you take that one step today that you won’t do anything else on that thing today. The hardest part most often is taking the first step because our minds jump through all of the steps that will follow that first step and it seems daunting. We can make the simplest thing seem like hiking the entire Appalachian Trail. So, don’t even take the first step on that hike. Take the first step to PREPARING to take the first step.
So, it may be something as simple as opening the piece of mail you’ve been avoiding and then setting aside for tomorrow the step of taking the piece of paper out of it.
Or, if it is a pleading, open your template and put the appropriate caption in. That is all. No more.
If you need to review documents, then create a new folder and isolate the documents you need to review.
Just the simplest thing. Hopefully, your mind will see how easy that was and be ready to take a bigger step the next day.
When paperwork is piling up that I need to sort into client matters, scan, end file away (I’m a solo so it is all me all of the time), then the first day I gather all of the papers together in a pile without looking at them. The second day I sort them into client piles. The third day I scan them. The fourth day I save the scans to the appropriate cases and the fifth day I file the hard copies away.
It’s not like that all of the time, but sometimes I get busy and get behind on this process and the stack becomes daunting to get through.
Also, when I am taking these steps I put on fun, upbeat music so I associate the task with positive feelings. Pavlov’s dogs and all.
That way, the next time I have to complete this process I remember how fun and relaxing it was last time to take a mental break and listen to music instead of thinking of the arduous task of scanning and filing paperwork (Heaven forbid)!
Treat your mind like it’s a reluctant employee that you can’t fire and think of what you would do to get that employee going on the task.
Bowl Leader
Usually I find that is happening when I’m not getting enough sleep / not exercising. The meds can only compensate so much for that.
I think the not exercising is probably a major contributing factor now that you and others have pointed that out.
If your a woman then yes to all of the above. Also if you’re a women then during that time of the month.
Definitely. I notice that when I’m more depressed my adderall has no effect. And similar to above - with less sleep, it does not work as well.
Yes. I’m wondering if it’s end of WFH burnout for me. Like a form of senioritis, anxiously anticipating the next thing.
Yes, I have less of those days now that I take anxiety meds too (turns out constant anxiety is very distracting). But still have those days and I think there’s a lot of potential causes for me: not drinking enough water, no exercise for awhile, hormones when I’m about to start my period, when I don’t like my assignments, when my morning schedule is thrown off, if I don’t get enough quality sleep, anything that messes up my routine.
Particularly, it’s that 2-5:00 slump so I try to not force myself to do anything big if it can be delayed and remember that I usually have a second peak of energy after 5:00 or wait and try again the next morning. Going for a walk in the afternoon can help too.
Rising Star
2 to 5 is my slump, too. If I can get back at work by 6 pm them I’m usually good to keep going until 11 pm or midnight. So, I figure a big break for an early dinner is worth it.
Rising Star
I take extended release Concerta and my doctor prescribed a very low dose of methylphenidate that I can take in the morning or at lunch if the normal dose of extended release just isn’t working. That helps most of the time.
But, there are times when nothing is going to work because my mind thinks it needs a break or keeps turning back to something. I try to take that time to get up, walk around a bit. Maybe do some personal chores or tasks that are low on the mind energy side but still get me that encouragement of having accomplished something (pay bills, order groceries, etc.). Or, I give myself time to ponder or tackle that thing I’m so distracted by - even if it is not work related. I’ve found forcing myself to work when I’m in that state of mind makes it worse and then it bleeds over to the next day because I’m so tired from trying to force my brain. Just take a break. It is ok to take a break sometimes.
Also, for me, I often do better doing work for about three hours and then taking a lengthy break and continuing that pattern all day and evening. It’s just more tolerable for me.
I never thought to do large time chunks and then breaks. That actually may work a lot better for me than short breaks throughout the day. I need to try it out.