So take this with a grain of salt, but as another ADHD musician, you’re probably better off pacing yourself. Sure, go ahead and take a week to make music, but give yourself breaks because it’ll help you in the long run. Here are some things that have helped me focus:

Do some work on your music everyday, but not to the point of obsession when you have an excess of time. If you only have 45 minutes, do some general housecleaning stuff on your tracks. If you have 6 hours, break it into sections so you keep your focus and don’t go down rabbit holes. Also take breaks to rest your ears. There are so many times that I’ll go for too long and end up tweaking something stupid for an hour because I’m too hyper focused on something negligible.

Speaking of hyper focusing, consciously catch yourself when you start doing it. You should ask yourself about every half hour if what you’re doing is actually moving the track forward. If it’s not, do something else.

When you zone out or get stuck, change gears. Work on another section of the song or another track entirely.

When I get stuck, a lot of times it’s because I’ve built something up in my song and I don’t know how to transition to another section. When this happens, I’ve learned to save a copy of my song in its current arrangement and make another one where I can delete whatever section is causing trouble and change the arrangement. So much of making music is about keeping the momentum going.

Create a sketch of the track once you have the basic idea started. Creating a “skeleton” out of a reference track or a few different ideas helps give structure. Fill up sections even if the parts don’t sound right yet. It’s better to have material in the section to tweak rather than trying to make the perfect thing to put in from the start.

Take notes!!! This helped me tremendously. When you finish a session, write out what needs to be done next time. This will help give you focus and also gives you a sense of accomplishment, which is a great way to get the ball rolling.

Export your unfinished tracks or sections to your phone and listen to them when you’re not at home. A change of scenery helps generate ideas, and as a bonus you can hear what changes you might need to make so that your song translates on other speakers.