I was diagnosed at a young age and this isn't new, but I have become more and more frustrated with it: getting to do something often happens slow. In the gym my exercises are often interrupted by many minutes of getting stuck in my head, being distracted.
People talk about how it's okay to take breaks but I sometimes lose HOURS at home because I just don't do anything and it isn't resting either because my head keeps churning without a goal. I call it a limbo between activity and resting. Sometimes my phone or another means of distraction is to blame, but other times it's just anxiety to do something because "is this the best use of my time?" (in general I often have time anxiety)
It drives me crazy because I will have a plan of things to do that's totally reasonable and achievable, but then I only achieve a small part of it because I keep wasting so much time, I then procrastinate on the rest. This mainly affects activities/plans I've set myself, those set by others let me just obey and not have to overthink as much.
Does anyone else relate and can they share means of dealing with it?
I have never really tried work timers yet, maybe I should genuinely try it tomorrow.
I joined a study group at my university for people with procrastination problems, with the same rationale as you put forward. But they all study something different, so it isn't super effective. I do want to avoid working at home in my room, it seems to emit an anti-work aura. So far I've found my local library to be the most pleasant work environment.
Perhaps I could listen to music more often, but audio books or podcasts are no-go's: I can't multitask anyway and I also have a harder time than average understanding spoken words (I always turn on subtitles for Youtube videos).