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G’day. Only recently found out I had add (at 40) and this is something I’ve always struggled with.
On the surface I’ll know that it’s unrealistic that I can’t start anything at 10 because I have to pick the kids up at 2 but my brain refuses to accept that fact.
I think part of it is the subconscious knowledge that once I start something I’ll almost certainly bounce onto at least 3 other things before that task gets finished.
I’ve taken to consciously telling myself “You’ve got 2 hours, you can get a lot done in two hours” and trying to derail my thought process that way.
It doesn’t always get the job at hand done, but it does usually help me get started.