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AuDHD types - how do you switch off?

JB33

I have diagnosed ASD + ADHD and find it incredibly difficult to switch off/decompress. I really am interested to find out how other people switch off and recharge (and if they really manage to). Here are the things that 'normal' people do and suggest to me and how my brain behaves when doing them:

Read a book

I struggle to get past the first chapter, usually getting lost trying to remember who all the people and names are when the scene is being set. Frustration sets in by chapter 2 as more names are introduced. I'd rather have bird flu.

Go for a walk

Mind racing with all the weeks worries and stressors. Sometimes even change route part way through, then decide I preferred the other walking route, end up going nowhere fast and feeling annoyed. 

Watch a movie

Mind drifts to work, family worries, thoughts about dinner, or check my phone ... oh, honey, look, Domino's has a large pizza deal for only £175

Meditate

Constant stream of thoughts ... im aware this is not 'bad' but just end up thinking about lots of negative things and getting swept up in thought .... how can Domino's charge so much for pizza?

Listen to music 

OK, this one usually works ... when I can find a song to match my mood, still looking

Play video games

sold my PS5 months ago, felt totally unproductive and that I should be doing something more meaningful with my time (im still searching for that thing too...)

Journal

Write down all the negative stuff that's going on, realise it's just a book dating back 15 years now ... all negative .... feel worse ... have visions of throwing it away in the sea, maybe I should

Cook

The mess, the dishes piling up, the timing of all the items cooking, then finding out the curry tastes no better than jar store bought curry ... I'm now annoyed at having full jars of spices sitting around I'll never use again

The struggle is real ... 

Parents

  • I like to go to the gym and burn off a load of energy then come home have a long shower and find my mind is much more peaceful already.

    For a book I need to clear my mind - journalling (just jotting down the things in my mind quickly) helps me clear the stuff that is buzzing around and I can focus much better. I'll typically get through about 200 pages a day.

    At bedtime I will journal in a little more detail - more just getting things on paper so I don't have to remember them and for me this stops most of them. If I am not tired enough from an earlier gym session of my job then I will employ a little, err, manual relief followed by another shower and that will do the trick every time.

    I do find having a routine to clear household tasks first thing works well too - it checks the tasks off my to-do list and lets me sit there and not feel like I should be tidying up that box of books but cannot be bothered moving to do it.

  • in reply to Iain

    manual relief ... that's the ticket there my friend Laughing *writes this down as a must do*
    The gym actually does help, it's probably the only thing that actually clears my head. Perhaps it's accepting that I need to clear my head first and then this may allow me to engage in some other hobbies 

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  • in reply to Iain

    manual relief ... that's the ticket there my friend Laughing *writes this down as a must do*
    The gym actually does help, it's probably the only thing that actually clears my head. Perhaps it's accepting that I need to clear my head first and then this may allow me to engage in some other hobbies 

Children
  • in reply to JB33
    JB33 said:
    it's probably the only thing that actually clears my head.

    Almost any manual task where your hands are busy and your mind can work through stuff in the background helps. Ironing, washing dishes, peeling potatoes etc are all good options.

    I think the completion of small tasks also helps with the ADHD aspect since you have less stuff to do to distract you.

    Maybe doing a jigsaw would ba good way if you have the patience.