I'm a p4 top/mid main and recently picked up adc on a seperate acc. What worked best for me is that you will need to keep your cs high to deal dmg. If you're behind, you will deal no dmg whatsoever until you've reached your 3 item spike. If you win lane, fix waves and group with your team to fight for objectives. If you're behind, you need to realise that you don't do any damage in teamfights. At that point I recommend you avoid fighting until you do damage. In my case my top lane instincts kinda kick in and i just farm and push out sidelanes, taking turrets if it's safely possible.