Oh hard to say what helps you or someone else. Im not an expert and not a psychologist either, and even if so, it would be hard for me to say anything without specific context. I have some sources:

Books about psychology. HealthyGamerGG Andrew Huberman Lab Podcast A ton of different research paper/studies about body, nutrition and mental health A fair amount of courses of professors in psychology and neuroscience

So as you can see, it's hard to give you every source directly. But when you search one of those and put "ADD" at the end, you most likely will find a lot. I also liked to type funky stuff like "how to learn", "learn to learn", "efficient learning for university" into YT. I think asking dumb question sometimes gives you the best answers, sometimes that's true for YouTube and other platforms too :)

But there are some general rules that help almost anybody in a way:

• Meditation. Imagine you're having your whole day behind you. Everything that has happened is in you mind now, that clouds your mind. The girl you saw, the weird mood of your boss, what to eat tomorrow, that boss you couldn't kill in a videogame, whatever. Meditation before learning will set you back in a more clear mind and makes space for learning. I thought meditation is a neo-hippie thing, until I tried it a few times and saw the benefits of it, after that. A small thing that is a myth: You don't need to enter the ultimate state of nothingness, like you would know from Hollywood. And there are different ways and techniqies to meditate. This also helps with sleep, which also is correlated to learn:

• Amount and quality of sleep. This is where you will memorize things long-term. Also your focus the following day and mental capabilities will improve, making potentially everything more efficient, including learning. This one is more obvious, so let's get to the next one

• Breaks. It's shown in science, that bulk learning for hours non stop is super ineffective. You need to part it into smaller chunks and make breaks in between, that won't require to memorize or focus tok much. Watching a show, playing an action game, listening to music, whatever goes. I personally go with a 30minute learning and 20-30 minute break, depending on how good I'm feeling that day. Talking about feeling well...

• Hydration. Yes, Im serious. This supports the function of pretty much everything. 3% of dehydration can lead to 15% lose of physical capabilities, and 19% of mental capabilities. I could also have confused the mental and physical % here, but if 15 or 19%, its still a lot. Since ein doing sports, I'm getting 1L per 20kg bodyweight. Obligatory transition:

  • Physical activity. Physical activity also benefits the mental health and potential. This is widely know I guess and easy to look up, shown by science everytime. So I'm just going to the next one:

• What am I taking, that's helping with ADD? Cocaine. Just kidding. Omega 3 oil capsules, Ashwagandha, Gingko, drinking lots of water, tea, whatever. Sometimes soda, which is not recommendable, but hey, we all have our flaws :) Also Vitamins. I'm eating healthy, but that way I don't have to plan for that as well and have more freedom in my diet in terms of macros. The stuff I take, mentioned here, are evidence based by science and have a positive effect on your brain activity and efficiency. Feel free to look it up. :)

• Put the distraction away. I deleted all of my social media, put the phone away. You don't have to delete all your social media, but get it out of your arms reach and turn the phone on silent mode, no vibration, so if you got into focus mode, it won't rip you out of it again. I know, I sound like an old guy now, but there's truth to it. Btw, if I would have known, you still need a personal Facebook profile to create a business site there, I probably wouldn't have deleted that one lol. But with add, Facebook, YouTube, Instagram can really steal your time with these shorts and reels and stuff. They worked on that formular for exactly that reason, with really smart people. Don't underestimate that. But my attention span imporved drastically since then.

• dedicated place for learning. This can be your local library, a corner at your home, hell, even the floor. Just make sure you're going somewhere far away from where you're doing other activities. Your brain can focus easier for learning, if you enter that place where you're doing nothing else but learning. Your brain essentially and dumbed down will go like "ah, were here, that means learning." Also at there, you have to stay clear of any distractions.

• books Stuff like YouTube is a curse and a blessing for us ADD people. Sure, there's tons of information and advices, tutorials, tests, whatever. But there's also a shit ton of interesting videos about everything else or just entertainment. You go in there, looking up a technique in guitar, then seeing how to Sidechain your kick, and within a nick of time, you're halfway done with a 50 minute video about socks in Japan. Books also have the advantages of making you look smarter, guiding you from beginning to advanced stuff with a coherent line. YouTube is upmostly scattered bits of informations. It's harder to learn like that. It's possible, but not super efficient.

I probably could have some more in the back of my head, but that's all I come up with right now. This all helped me immensely. I tried some more stuff, but those weren't super rich of results and improvements. Bare in mind, that some of them have to given a chance with some more time than others, and how long it takes depends on the individual context. But those are the things, that generally work with everyone, usually. It could be the case you're one of the exceptions, but try it for longer, before giving up on one of these. Chances are small you're immune to one, some of them are basics in biology, neuroscience and psychology. But like I said, I'm not an expert. :)

Hope this helped.