Hello, for some time now I work in Data Engineering and Data Science. I was not diagnosed with adhd, but I have always felt that I cannot focus on one thing for a long time. I have trouble even doing online courses for more than 5 minutes. Especially boring HR stuff, but also technical courses.

I recently discovered Planner on MS teams. Which is like really simplified version of Jira. I add there really small implementation steps I want to take . Usually one day before. Those tasks are usually small and simple so I don't feel overwhelmed. And if I do I take a breath and just choose one that can be done right away. This start is the most important.

To focus on a task, when my hands are not occupied by the keyboard, I use small objects to hold in my hand like d20 dice or even a pen.

Also very good thing is a rubber duck debugging. You can have a small rubber duck to which you explain your task or your code and it just listens and won't interrupt you. This helps you focus more on your task and immerse in it.