Wanted to 2nd and add to some of the comments, and ask a question (no expectation of an answer).
Spiraling. Many, if not all, have been there and it’s an awful place to be. It will pass. You say you feel toxic, in that state you can be toxic to yourself, hence the suggestions for positive affirmations. It’s a way to form a habit of not beating yourself up; getting stuck in- or compounding- your lows. If every time you make a mistake you think of all the things you do right, instead of all the things you do wrong, that mistake feels like a fluke rather than confirmation of a negative self image.
Focus on the basics: eat, sleep, move. Adhd is much worse when you’re forget about the basics. I’ve been developing a habit of having low-effort healthy snacks around and eating more frequently and it helps (saying this now reminds me I should have some fruit and a protein).
Journaling can give a sense of relief, like what you wrote here. In time you may notice your triggers or common struggles and that can help develop systems to mitigate those issues. You mentioned not prepping your safety glasses or prepping lunch. Evening prep the night before is a great wind-down activity. You probably know this and just forgot or got distracted. It happens. Writing/reflecting like you did serves as a good reminder and can help build that habit (another downside to negative self talk: it can bury that info).
You mentioned you’re losing hope medication can help. Are you currently taking medication? You may want to talk to your dr. I started medicating recently and the first one i tried took me in the opposite direction. The 2nd medication was good as i was increasing, but then introduced some issues (so I’m now trying a lower dose and if that doesn’t help I’ll have to try a 3rd med). The journal can also help recognize patterns, timing, when you took what and how much.
Thank you for sharing your struggle. It’s not unfamiliar. Good luck on your journey. Wishing you the best. It’ll get better. Keep at it.
Edit: typo
And libro.fm for audiobooks. It’s harder and harder to own media. Just look at movies and television. Got to support it if we want it to stick around.