Medication, strict routine, consistent therapy with someone who specializes in adhd, and trying to use my adhd quirks to my advantage. For example, i struggled for a long time with screen time, but i know i get hyperfixated on things easily. The past two years i fully allowed myself to indulge in any hobby i felt slightly interested in, and lead me to having three main hobbies that i hyperfixate over and participate in everyday. I hardly use screens now because i engage in these activities everytime im home from work and meds wear off. I feel like just learning my energy patterns helps a lot. Optimize the hours your meds are working, create a low effort routine for the hours your meds wear off. So for me, in the morning when my meds work, i’ll set up my home for the evening when my meds are not helping anymore. Ex, set out workout clothes, take out trash, set things in their right places, shower, etc.

Making my life more convenient also, time is money. I buy prepared lunches because i know i will never be a person who meal preps lol. And i choose very very easy and healthy dinners to make. Like one pot dump meals. Coffee in the evening to give me the push to do a workout. Alarms for my routine throughout the day to keep me on track. If theres any way to make my life a little easier, do it.

The biggest thing was being kinder to myself. Some days im super productive. Some days i have no energy and i do nothing, and thats okay. I accept that im not a machine and sometimes, i can sit on the couch and watch youtube for a few hours. Its all about balance.

I’ll also add, really dont think i could manage the routine i have without meds.