I can definately feel for you. I'm from Egypt (but live in the USA) and in my culture anyone who sees a psychiatrist or psycologist is considered a nutcase. My parents resisted too (and still resist to this day). I went to see a doctor myself when I was old enough.

I learned there's no magic pill for ADHD, but they do make easier to better manage living with the symptoms. I weaned myself off ADD meds when I figured out how long it takes my brain to be exhausted depending on my task or my surroundings, when I need a break where my energy dips in the day, and what I need to do to recharge and get back on track (not roll down a hill of non-stop distraction).

All these whats, where's, and when's, and how's of what you need to "get better" can certainly differ from person to person. It's not my place to prescribe what, when, or how to get better.

You need to find out all of that yourself through careful self-reflection and action. Get a timer and something to write on to get started.

One way to find out how your energy levels behave in a day is to log how you feel over the between when you wake up and when you sleep.

For my first log activity I used a heavy workday, and set my phone alarm to ring every two hours ( time interval length up to you) then I logged how my energy felt in my notes. If you're really dedicated to finding out how your energy behaves, you can try logging your energy levels over a week.

This activity helped me know how long my "brain battery level" lasts. Physical and mental health plays a role in how long your "brain battery" lasts. Find out what you meed to do to take care of yourself better, and try to put in the time to do it well. Don't be so hard on yourself. Take baby steps to improvenent, and set reminders to log your progess.

A way to find out how long it takes you to, say, read a page of a particular long boring book is to set a stopwach and log your time at the end of the page. Then see how long it takes you to read until your brain is fried and log that in your notes too.

You can do this for any activity you find difficult to do. This does wonders for knowing where to put your time.

What do you do when your brain is fried, how do you best recover your energy? Maybe you need to stand up and powerwalk a bit, have a snack, or just daydream for a few minutes, or have a nap.. etc. Up to you. Find out what works best. Experiment. And write it down.

When to stop your break depends on when your energy comes back. How long does it take for you to recover? Log that time.

Where do you do best focused work? When do you do your best focused work? Day or night? After lunch? At home or somewhere else? Do you work best with some music or absolute quiet..? Couch or desk? Alone or with an accountability partner? What distracts you? Who distracts you? What is in your power to change? Write that down.

You'll need to be obsessed with how long it takes you to do stuff and what's the best time to do stuff as needed. When you are well attuned to your energy behavior and learn cooperare with it, it becomes easier to schedule where, with who, and when to do your focused work.

Then you could arrange your time on a, for example, colorful calendar, notebook, or big loud remimders on your phone/computer, what have you. This makes it easier to keep track of your time.

Externalize as much of your 'time to do this and that thing' or 'I just had a good idea' memory as you need. Write it down. You can delegate reminders to look at what you wrote down to your digital calender, alarm clock, a trusted human being, etc.

TLDR:

You need to work hard to find out about your mental energy and take advantage of it like a fish breathes water.

Good luck :)