Get an evaluation from a qualified mental health professional or doctor
Follow a treatment plan if prescribed
Consider medication if recommended by a clinician
Use therapy or coaching for coping skills and accountability
Break tasks into small, specific steps
Use timers, alarms, and reminders
Keep a consistent daily routine
Use calendars, lists, and planners
Reduce distractions in your environment
Work in short focused sessions with breaks
Prioritize sleep, exercise, and nutrition
Set up systems for keys, wallet, phone, and important items
Start tasks with a very small first step
Use body doubling or work alongside someone else
Limit multitasking
Ask for accommodations at school or work if needed
Practice self-compassion and avoid shame
Track what strategies work best for you
Seek support from trusted people
Reassess and adjust your plan regularly