...yeah I would agree with the exercise as helping. if I do some push-ups and go for a bike ride or a brisk walk I seem to get better missile lock on the target for a while at least and keep sugar levels up. I also like that idea of the 'space out' timer I intend to try that because it's tricky to discipline our poor minds...I am permanently off adhd medication.

something else I have used before is a dictaphone...take it for a walk somewhere and record thoughts as they come to you talk into it...night time seemed to work best for me cos there is less to look at.

...then write up or type up when you get home what you said, edit it or whatever.

good luck