I usually just ignore societal rules and only do activities that I want or need to do.
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It’s very hard. Typically it’s because I’m understimulated, or I’m struggling with indecision paralysis. I can only combat the former, with caffeine, but the latter I sadly have no idea how to conquer.
Thanks for posting this question! I rarely see questions about ADHD on the Fediverse and they’re refreshing when I find them here.