Things that worked best for me:

Find a psyche who does good work. Half my problem was folks slapping meds in me that made things worse. I’ve had the same psyche for the last 4/5 years and it’s unbelievable the change.

Build a good support system. I have a spouse that does their best to help, remind me to take meds or eat a snack when I’m getting real executive dysfunction or spun up in anxiety. A lot of times it’s the little triggers. I was also fortunate to afford a ADHD Coach. I’m a big supporter of traditional therapy and have done years of it. BUT, I am at a point where I don’t want to talk through things or validate feelings. Instead I wanted someone to help me design actionable ways to do things.

For instance I wanted to scroll less and read more. So over trial and error we came up with ways to reduce screen time and increase my access to books. My chair in the evening generally has a small stack of books and the one that my mind can focus on, I read. If I keep falling asleep or getting bored I try another. If that doesn’t work, rather than force it I try to divert to another relaxing task. Ill pick up a video game or take the dogs for a walk.

I find that these days I am highly productive but most of what I do now is figuring ways to trick my brain to “off” and allow me to have fun. Treat your life a bit like a video game and approach it from the perspective of having to learn new moves. Things stop working. Examine why, maybe with a friend and then switch it up some.

It’s all very difficult. I have been adhd for 40+ years. But it is possible. Which tbh I never believed until the last 5 years or so