What's happening
ADHD and waiting mode is the stuck feeling you get when something's booked for later. You've got the dentist at 3pm, so you spend the morning hovering. You don't start anything in case you lose track and miss it, so you just check the time and scroll. It's not a medical term, just a phrase lots of people with ADHD use. The NHS lists finding it hard to organise your time as a common ADHD sign.
How to get moving
Work out the time you need to stop what you're doing, not just the appointment time. Set two alarms with clear names: "Stop and get ready" at that time and "Leave now" for when you need to be out of the door. Once they're set, your phone is doing the remembering, so you're allowed to stop thinking about it.
Then put your keys, bag and anything you need for the appointment by the front door now, so leaving takes seconds. Pick one job that fits the gap, like a load of washing, a short walk or clearing a few emails, and start it straight away.
Important tip
Choose jobs you can drop halfway without losing anything. Sorting a drawer, folding washing or replying to a few messages can stop the moment the alarm goes. A big project or a game you'll get lost in is exactly where missing the appointment becomes a real risk, so save those for days with nothing booked.
This is lived-experience content. It is not a promise that a particular idea will work for everybody.