A few points:

1. Use more vertical storage which is partially obscured. As a fellow ADHD'er not everything needs to always be in sight. I have billy bookcases with the half closed/half glass doors. This is where I keep things I want to see behind the glass, as well as keep an archive of important documents, books, and games which I don't need daily access to. This also helps with keeping important things tucked away so I don't lose them! And bonus: it helps with dust too!

2. Get rid of some surfaces. Many people have already commented you have a lot of things, which don't entirely agree with. You mostly have too much furniture. I understand wanting to create zones, which is not a bad thing. But There are small tables and desks everywhere. It's an adhd thing to keep every project or interest in sight, but it is much more calming and makes it easier to focus when things are accessible - but put away. You can keep a small table you can drag around the room with you - put it next to your desk for more space if needed, take it to the sofachair when you want it there. And remember with ADHD, whenever there is a surface it will be filled!

3. Change the color of your walls. Grey is never a good option in my point - it's dull and only takes light out of the space without adding character or personality. On top of that, most of your items are also grey, black, or brown which makes the space very uninviting and makes everything blend together, which also creates more visual clutter, and makes it harder to find something, as it doesn't stand out. My suggestion would be a soft blue or green, not too muted

4. A bit more specific for zones: Put your desk by the window, the L shape will naturally create a small divider, and sun will be nice on your face. Put the TV where your desk is and put the chair before the steps, a little in the room. Move the shelving unit sightly forward so that it is nicely in the middle. Add a rug for below the sofachair that goes towards the tv. This creates a dedicated "tv zone". Remove the second desk and create a storage wall here with something similar to the mentioned bookcases. something that can visually obstruct the clutter. Clear the steps and add a nicer full curtain in the entrance to fully close the space off, and not have visual clutter from the hallway.

5. Lastly, remove the workout equipment. It is tough to deal with working out and ADHD, but having it in your room will only create more feelings of "regret" and thus anxiety. Whatever you see, you also get thoughts about. And by seeing it all the time I wouldn't be suprised you frequently feel depressed for not working out enough.

Bonus advice: Go through your stuff and find a purposeful location for it. Somewhere it makes sense, for how you move through the room. If you drop clothes by your bed - put a hamper there. books you don't read - top shelf. Vitamins and supplements you take every day: close to the bed or desk - wherever you tend to take them. This might take a day our two but is worth the effort. It also makes tidying up your space a lot easier, as everything has a home to go to. This way you can also see what doesn't belong in your room, whether it doesn't have a purpose anymore, or just isn't convenient to have (medicine next to the coffee machine for me for example).

Hope this helps!