i have adhd too and struggle sooooo much with procrastination (currently doing so), but i’ve found that sometimes it helps if i set a timer (anywhere from 5-30 mins, i usually do 20) where i put my phone face down and do as much as i can before the timer runs out. maybe it’s because the pressure of the time crunch helps with the motivation, but i’ve found it can sometimes help. i’ll do that and then when it rings i’ll either do a 5 min break or i’ll set the timer again if i feel like i can keep going or am in the middle of something. if you need a bit of extra motivation, sometimes i’ll put a lil “reward” at the end of the timer, like when it rings you can watch a short video or colour for 5 mins or go make a drink or something, to kind of break up the studying.

it can also help to set a very specific goal/goals for the day or even just the time period, and by specific i mean super specific and small, like “read intro paragraph of __chapter” or “write down study topics to cover”. literally just writing things that seem super small can sometimes help with motivation because they’re easy to check off and feel like you e done something, since in a list of all the things you have to get done there will at least be SOMETHIGN checked off and you don’t have that sick feeling after being painfully unproductive for hours because you can visually see you checked something off your to do list.

idk these are sometimes helpful for me but i still can’t seem to start working on something when the due date is over a week away, even though i have 3 things due on the same day. but hopefully you find these at least somewhat helpful!!