One of my go-to tools for interrupting a shame spiral is this mindful self-compassion technique.* 

You can do it mentally, but for extra oomph try writing it down or saying it out loud.

1. Notice: what is happening, and how do you feel? Use calm and nonjudgmental language. “My house is messier than I want it to be. I feel overwhelmed and ashamed. I have a knot in my stomach.”
2. Remember that you’re human: how is this experience a normal part of being human? “No one is perfect. Everyone struggles with mess sometimes. Of course it’s hard to keep up with parenting and work and keeping a house clean.”
3. Offer kindness: what would you say to a close friend or loved one in this situation? Offer some of that kindness to yourself. “Wow, this is really hard. It’s okay. You’re still a good person even if your house is messy. Let’s just try to do one small task.”

Making peace with a harsh inner critic is a lifelong process, and progress is not always linear. Every effort to give yourself some kindness makes a difference.

I'm Taylor Allbright from ADHD Unpacked. In this audio clip, I walk you through one of my go-to tools when I’m stuck on my phone. I’ve used it myself and seen it work for lots of ADHDers, too:

The 5-Minute ADHD Reset

1. Jumpstart your system. 
2. Notice how you feel right now. 
3. Decide how you want to feel.
4. Pick one tiny, easy step. 

That’s it. Nothing fancy, just a quick reset to help your brain shift gears.