I’ve been there far too often and beaten myself up for not doing anything to no help at all. After I finally dragged my “lazy” ass to the doc being depressed af and got a diagnosis i understood how bad i was. Now i have methylphenidat (Ritalin uno extended release) i can actually do something. I would never be able to do what i can now without it. I cannot see any other way or any technique that can work as well as my meds without also feeling like beating and wipping myself along at the same time. The meds makes the beating and wipping unnecessary and im just more happy.

I hope you find a way, but if you know you have adhd and you have trouble please go talk with your doc about it.

I’m sorry but I have no other recommendations than meds that I can confidently say will have a lasting effect. Then while on meds you can hopefully gain some new strong habits that over time can minimise the need for them, but learning those same habits without, will be nothing but self torture.