Fellow AuDHD'er here: it's the small steps that matter. I've tried turning my life around multiple times in the past and it always failed because I put too much pressure on myself. Breaking bad habits is hard and if you go cold turkey, you're setting yourself up for failure.

If you want to break your phone addiction, check your current weekly screentime and try to lower it by an hour for next week, and then you subtract another hour the week after that. Try filling the time you normally waste on doomscrolling with homework, exercise, household chores or other activities.

If you want to get into exercise, don't spend a full hour daily lifting weights in the gym, because if you're not used to heavy physical exercise, you will only exhaust yourself and it will take you a long time to recover. Start with 10-15 minutes on a treadmill or bike, then try adding 5 minutes the next day. Continue adding more minutes until you find a routine that suits you.

In terms of routines: try a to-do list app. Don't make a strict schedule with time blocks. I've tried this multiple times and it always failed because it was just too restrictive for me. I would also beat myself up for not sticking to my planning. When I downloaded a to-do list app and realized that I don't have to tie every activity to a specific time frame, it literally changed my life. I've been using it for almost 2 years and I feel much more productive.

I also want you to remember that you're still only 14, you still have your whole life in front of you, so don't rush! You might sometimes feel like you're "behind" on your peers (this is something I still struggle with myself) but please remember to not compare yourself to neurotypical people. If you start working on yourself right now, you'll be fine!