Genuinely only thing that works for me is body doubling. I gotta have someone either sitting in the room talking to me, or I call someone on the phone. I think there’s a website that does twice daily zoom calls for adhd people to body double with

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Doing a tiny tiny crumb of Task works best for me. Set a timer for 5 minutes, spend that time doing as much of it as you can, and then take a 5 minute break. Usually I’ll do 15 minute chunks but when the Task is especially daunting I’ll do 5.

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