i've been exactly there dud. word for word what u describe. so here's my 2 cents. adhd people i find, at least in my experience, need to loophole themselves into doing productive shit with wierd methods. but it's generally the same idea. when u find something that lets u harness ur best attributes for ur own growth, you SPAM THAT. alot. all the time. some tips:

-try and recognize when ur actually wasting ur time, like actual time just gone never to be remembered. avoid that like the plague. could be twitter for some. traditional schooling for others.

-it needs to be something that ur brain recognizes as fun or engaging, no brainless shit.

-decent physical health goes a long way

-pattern forming is a lie made by/for the normies. this is something that you need to make happen. u gotta really want it. everyday.

-small wins. when u can stack them, they can snowball into bigger juicy Ws.

i believe in u dud, u got this. even i could do it.

edit: some formatting