So, this may be a fairly premature post as I've only really tried this 'idea' out for one day (it's not entirely new to me, but I really committed to it today). But I'm feeling like sharing because it actually seemed to help me.

For a long time I've struggled with planning and organising and generally staying on top of things without regularly feeling overwhelmed. And not just the actual plans but the execution of them, in the context of inconsistent mental energy, mood and motivation etc. Getting frustrated and wanting to 'start over', frequently. Reassess. Finally figure it out. I must be able to figure it out with enough effort, right? Even if I can't put my finger on quite what I'm trying to figure out, specifically...

I've tried a lot of strategies regarding notes / to-do lists, getting my thoughts out there somewhere, checklists trying to establish an actual routine, using various apps... I'm never quite satisfied with what I end up with, and these efforts never last or sustain themselves. I end up overwhelmed by my own notes and plans and thoughts, over-elaborate systems full of intimidating detail as a coping mechanism for my brain's executive shortcomings. I'm trying to exert control, I think.

Anyway, today I tried this approach: make one document. Everything goes here. But crucially, I only record what I’m doing or thinking right now (that I deem relevant enough to record), in sequential bullet points. Organising and deciding what to keep or rephrase can come later.

I think it's helpful because, while planning requires a temporal element (an ADHD shortcoming), this only requires attention and focus on the present actions and thoughts, even if that includes plans that relate to the future.

There is less pressure; this is no final, perfect system, only a loose running record, so there is less of a barrier to recording these things. There is no question where to put them – the next bullet point. It feels quite liberating. I hope to later pick out what’s most relevant and organise it if necessary. Copy things into checklists to help form clear routines (e.g. I recorded what I ate, allowing me to go back and gradually and organically build up a list of meals/foods/ingredients I like and feel comfortable with, rather than trying to smash through a complete food and nutrition research project plan in one day as per usual)

But it feels like all the stuff that usually bounces around in my head is freed up a bit, as if by ‘narrating’ my own thoughts and plans and actions they become more likely to take shape. It seems easier to focus on what I’m doing and be aware of how I feel and what I need and how to address those things. I'm sure this all sounds silly and supremely obvious to someone who doesn't struggle with these things, but done right, it's a great way to trick your mind into planning in small, organic steps, based on what's relevant to you right now. It's much less overwhelming and subjectively less effort.

Typing (or writing) brief notes about what I'm doing or about to do also seems to make me more likely to actually do it, than just thinking / worrying about it. I've written it, so now if I don't do it, I've basically lied and I'll feel a slight sense of guilt and it'll be more work to type in that I didn't actually do it! Even for minor things, like taking a particular vitamin or drinking some water. Sounds silly but it worked.

Another subtle positive reinforcer here may be the fact that everything you do feels like it's working towards something, that you're doing it for a reason. You're recording it, it's all official, and it will hopefully shape your future plans and routine - even if only by recording 'tried this, didn't like it / it didn't help, maybe try x next time'. So this gives you some subtle extra motivation and sense of accomplishment; it's part of a bigger 'project'.

I had one of those days where my mental energy seemed to have evaporated and this approach seemed to really help me work through it in a positive, productive way (haven't taken my meds consistently in a while even though they help, been trying to figure some things out).

Anyone else found something like this to work for them, long-term?

And yes I wrote this instead of going to sleep when I should have. I was all set too, then it occurred to me to write a very short reddit post. And the only possible time to do so is right now ;)