Adhd message reply struggle

Hi,
I have recently had some realisations around having adhd – and now I’m noticing a lot of ways it is showing up in my life. One of these is in finding it so hard to respond to emails and messages……
With friends, I notice myself having a lot of guilt around it taking me a long time to reply to people, and over-apologising for myself, which I’d like not to do as much. I worry that it looks like I don’t care about them, but I just feel overwhelmed by the admin of replying, especially things like asking me dates to meet up, then the extra step of having to organise my calendar (all on top of my freelancing being overwhelming).
Do you have any advice on how I can manage my mind around my message response times: not feeling guilty, or ‘behind’ but rather like i’m answering them on my timeline, and ways to make it clear that i care about them even if i don’t reply immediately.
I have spent so much time in my life beating myself up for this and being frustrated about why i find it so hard, so i’d like to swap this with compassion.
Thank you

Answer:

How could this be easy? Sometimes we have a story that because we’ve done something a long time it will take a long time to change, but that’s not necessarily true. Imagine yourself carrying a backpack full of email and message reply worries that you’ve worn for so long. Feel the weight. Notice the energy it takes each step.

Now imagine pausing and putting it down. Now walk forward.

You’ve carried other packs and decided to put them down before.  What skills and resources did you learn that could help you with this one?