Do you have a sense of what's causing the effort? Where is the "somebody singing loudly" coming from?
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Ha ha sadly no I have no decision tree of magic fixes. The idea of sequences of questions like this is that they're supposed to help you reframe the problem yourself. Also if I had such a solution I'd be much better off myself.
i go on twitter lol. or i don't and use 100500% of my willpower every second but it feels baadTo the degree that I'm trying to lead you anywhere, I'd suggest that it might be worth looking into non-willpower based discomfort tolerance approaches? i.e. less "This is awful but I can force myself to do it" and more "This kinda sucks but it's manageable".
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In general my working model of a lot of ADHD behaviour is that it's a way of distracting yourself from negative emotional states, so boredom both feels unsafe and may actually be unsafe if it is insufficiently stimulating to provide that distraction and you're in a bad way.
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So I was hoping that by looking at the texture of the boredom and seeing how you feel about it you might find something useful there.
End of conversation
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