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Try mindfulness practice first. The entire point of mindfulness is practicing redirecting your focus. So your mind wandering is perfect practice. It’s not about stopping your mind from wandering, it’s about learning to redirect to be more present. It’s kind of like going to the gym — the more you do it (practice), the better the results. If you stop going (practicing), the weight (overwhelming thoughts) comes back.
The Time Timer app is free and offers thousands of mindfulness practices to chose from.
ADDitude Community Moderator, Parenting ADHD Trainer & Author, Mom to teen w/ ADHD, LDs, and autism