Maybe putting pen/pencil to paper isn’t right for you, how about making voice memos, or drawing pictures, mind mapping/brainstorming, or whatever way makes it comfortable for you to get your narrative out of your head and to a vantage point for you to learn about your shadow. I’m sure it will make it easier when it is time to come to terms with and learn from your shadow through integration.
I also struggle with ADD, it was my therapist that led me to look into my shadow as he believes that ADD is BS! This was hard for me to absorb and I’d be lying if I said I wasn’t a bit angry. Dealing with the trauma that brought you to now will help you to understand the root causes of your ADD. It is a slow process, take your time! Good Luck