**TLDR: I have anxiety attacks when I don't do something and someone points it out/asks when I'll have it done, any tips on how to calm down? I don't do it for many reasons (procrastinate, forgot, didn't have time, not finished yet, distracted, etc.)**

As someone with moderate ADHD, I have poor executive dysfunction, obviously. No matter what it is, there is a very high chance I will procrastinate/get distracted/forgot/not have time/not finish something**,** especially if it's a school assignment. I have a group project that's due tomorrow night, and most of my group finished their parts yesterday, except for me. I just got off of work so I'm planning on doing it tonight. I just got a text from one of my group members, she asked "Hey, do you know when you'll be done your part for the project that's due tomorrow?". This notification sends me into full on anxiety attack mode.

I turn off my notifications and go on TikTok to distract myself of this horrible feeling of letting my team down so bad that she had to go out of her way to find a way to get in touch with me, but it doesn't go away. My group has a Discord chat, but I haven't checked it since yesterday, since I've been at work the whole day. I'm sure they were talking about the fact that I'm the only one who's not done my part, and I didn't reply to them fast enough, so they got worried I wasn't gonna do it at all or I forgot, hence why my friend texted me. This happens every single time (at least a couple of times a week), it's humiliating and very stressful, what can I do to calm myself down? This is one of the reasons why I almost always have all my notifications off, because they give me so much anxiety. Any help is appreciated!