ADHD

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A casual community for people with ADHD

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Relevant Lemmy communities:

Neurodivergent Life Hacks

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founded 2 years ago

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How do you avoid getting trapped by hyperfokusing on the wrong thing when working from home. (feddit.dk)

submitted 1 day ago* (last edited 1 day ago) by [email protected] to c/[email protected]

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I really need som tips on how to avoid getting trapped by my own hyperfokusing.

I very often i get completely consumed by either youtube shorts or something similar and i loose complete sense of time and spends literally 5 hours on just doom scrolling and wasting time. The worst part is that I'm hyperly aware that I'm doing it the whole time and I really want to stop but I just won't shake myself off of it. I feel so bad because i should go walk the dog or go do my hobies instead. It happens the most often when I'm supposed to work from home and it makes the guilt feel even worse. If only I could do something for myself at least while not actually working. The only way I've found working so far is blocking the websites from me using blockers but I know that I'll just either circumvent them or find something else that's equally bad for me to hyperfokus on. And I do have legitimate reasons to use YouTube sometimes for work for tutorials etc so blocking it doesn't really work so well for me.

How do I get out when I find myself in that trapped state? Let me know how you are dealing with it.

I wanna add that I'm medicated with methylphenidate but it doesn't really work on getting out of the trap if I've first gotten in.

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[–] [email protected] 1 points 1 day ago (1 children)

Tell yourself you'll try to work for like 5-10 minutes or on the shortest, easiest task you have, and that if you aren't focusing on it, you'll take another break after 10. It's easier to sit down to 10 minutes of work without being committed to a ton after, and it can get you to focus and actually work for an hour plus sometimes.

[–] [email protected] 3 points 1 day ago

This actually does work sometimes but not every time. Especially if I'm tired. As soon as those 10 min is up i immediately shift my fokus away from anything work related. I guess sleep will help, but going to bed in a timely manner is hard when you have low will power.