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AuDHD types - how do you switch off?

Deleted user

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

  • The short answer is I don't really.

    There are moments when I am so focussed on something else the constant bouncing thoughts will quieten but I'm not sure I'd call this switching off and certainly not recharging. It is one of the things I find most challenging in life.

    Hyperfocus gives me a break from some of my negative thoughts but I cannot choose when I do and don't hyperfocus.

    The things that can help:

    Reading - this is hit or miss. Sometimes I turn pages and take in no information. Other times I can sit and read a book in one sitting.

    Photos - this is probably my best and most helpful strategy. I really enjoy taking photos and the concentration it takes to get the right shot can really settle my brain. The downside is I need there to be things that I can take photos of/the right weather etc.

    Animals - I find them very calming and enjoy spending time with them. I don't have pets myself so this is situational and not a strategy I can just use.

    Films/series - similar to books really. Sometimes it's very helpful and I will hyperfocus on it and find it calming. Other times I can't pay any attention and have no idea what's going on.

    Harry Potter - my ultimate special interest. The familiarity and joy it gives me has helped me more times than I can count. The only down side is I'm so familiar with it, I don't necessarily pay attention to things like the films any more so it can have its limitations.

    Lego - I find this calming and the concentration needed can quieten my mind but it's so expensive I don't get to do it very often.

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  • The short answer is I don't really.

    There are moments when I am so focussed on something else the constant bouncing thoughts will quieten but I'm not sure I'd call this switching off and certainly not recharging. It is one of the things I find most challenging in life.

    Hyperfocus gives me a break from some of my negative thoughts but I cannot choose when I do and don't hyperfocus.

    The things that can help:

    Reading - this is hit or miss. Sometimes I turn pages and take in no information. Other times I can sit and read a book in one sitting.

    Photos - this is probably my best and most helpful strategy. I really enjoy taking photos and the concentration it takes to get the right shot can really settle my brain. The downside is I need there to be things that I can take photos of/the right weather etc.

    Animals - I find them very calming and enjoy spending time with them. I don't have pets myself so this is situational and not a strategy I can just use.

    Films/series - similar to books really. Sometimes it's very helpful and I will hyperfocus on it and find it calming. Other times I can't pay any attention and have no idea what's going on.

    Harry Potter - my ultimate special interest. The familiarity and joy it gives me has helped me more times than I can count. The only down side is I'm so familiar with it, I don't necessarily pay attention to things like the films any more so it can have its limitations.

    Lego - I find this calming and the concentration needed can quieten my mind but it's so expensive I don't get to do it very often.

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