1Stop exactly where you are. Close the distracting tab, put down the phone, or step away from whatever pulled you in.
2Take one slow breath. In for 4, out for 6. Getting distracted is not a failure — it's ADHD. You're correcting now, and that's what matters.
3Name your task out loud or in your head: "I was working on ___." Then go back to exactly that — not the beginning, just the next action.
✅
Back on track. That's all that matters.
You noticed. You corrected. That's the skill — not never getting distracted, but returning quickly. You just did it.