The biggest problems with my ability to project appear to be:
-the fact that I have ADD and that things like lying in bed absolutely still literally feel impossible
First step is to stop associating / identifying yourself with ADD...
When you identify yourself with something, you're allowing it to latch onto yourself and CAUSES the problem.
-the fact that it's hard to focus on two things at once and entering the focal state feels like it would override my ability to visualize my exit method
People who associate / identify with ADD haven't learned to focus. Nobody TAUGHT you.
It's something you learn and it's usually up to parents and teachers to provide these lessons to you... the problem today is that most parents and teachers are MORONS.
Very few Parents actually "PARENT" and very few teachers actually "TEACH".
The end result is a generation of children who have ZERO idea how to actually focus their attention.
The sad realization is that most parents and teachers have actually taught the *EXACT OPPOSITE* of focus and it's absolutely screwed an entire generation of children.
-the fact that my brain has the ability to analyze whether or not I'm doing things correctly
For the first little while... don't worry about doing things correctly. *JUST DO THEM*
Your first step is to learn to focus. Whether it's for 5 seconds or 5 minutes, you absolutely *MUST* *MUST* *MUST* learn to meditate.
First you learn to focus your mind, then you learn to extend and hold that focus for however long you want/need.
So first...
Sit down in a quiet place. Find at least 10 minutes for this.
Next... and this is probably the MOST IMPORTANT PART: Don't worry about doing things right or wrong.
After that, find a focus which you feel will work for you and work with *HOW* you learn.
Read this: http://www.unlimitedboundaries.ca/2015/01/21/design-effective-astral-projection-technique/
(this is one of the links I provide above, DID YOU READ THEM BOTH?)
Pick what focus your want to work with and sit down in your quiet space and just focus on it.
You *CAN* meditate.