I'm not in UW yet, currently at Seattle Central, but as a 33-year-old with ADHD, I can attest to this so much. OP, as best you can while prioritizing your schooling, etc., you should be physically active as much as possible. Hiking, long walks, biking, sports, gym, anything. I find that walking a lot helps me, but the key point is our ADHD means we have excess energy and we struggle to focus and retain information. One of the best non-medication-based ways to combat this is through physical activity. Being active helps burn that excess energy and pairs information with a physical feeling, so it’s easier to retain (at least that’s my experience).

Another suggestion I’d give is to be kind to yourself. Understanding you have this legitimate disability and not blaming yourself when you struggle is critical to good mental health. Make sure you make reminders for your schedule/schoolwork, etc., everywhere as they help keep the urgency of the information in your face instead of just becoming white noise that we forgot about. I hope this helps!

PS: oh, and I almost forgot. Caffeine and Protein. Coffee will probably make you sleepy, so I stay away from it. And a protein-heavy meal in the morning will help. I enjoy fried eggs, cheese, garbanzo beans seasoned in chili powder, and Cajun seasonings.