I'm 34 and was diagnosed with ADHD last year.

[soumitss]

Hi all. I'm 34 and was diagnosed with ADHD last year. Medication and therapy are handled with my doctor, so I'm not asking about treatment. My problem is the practical side: starting tasks. I can sit in front of a report for an hour and do nothing, then hyperfocus on something useless. A friend says background music without lyrics helps him get going, and that some apps pair it with short timers. I tried a few playlists, but choosing the music turns into its own rabbit hole. Has anyone with ADHD found a simple setup that helps with getting started?

[soumitss]

Starting is the hardest part for me too, and picking music was my rabbit hole as well. What helped was looking specifically for ADHD focus music that comes with a timer, and I ended up using NEDIO. It's not a treatment and doesn't claim to be, just a browser tab with instrumental music and a Pomodoro timer, but the structure works for my brain. You name one task and what done looks like, pick a short block (I use 15 minutes when I'm stuck) and press start. The goal sits in the tab title, so when I wander off to another tab I see it right away. At the end you save the next step, so restarting after a break is easier. Free gives you 30 minutes of audio a day, 60 with a free account; I upgraded later. One caveat: if background sound distracts you, try a block with the audio off first. Keep your doctor in the loop, everyone's different.