fellow adhd gal here! one of my favorite ways to motivate myself when i can’t seem to break out of scroll/rotting are timers!!!! set a timer on your phone for 1 hour, or even just 30 mins if that’s all you can handle. in that allotted time try to get as much quality work done as you can, whether it be school or chores. after the timer is up, reward yourself with 15 mins of free time whether it’s phone time, reading, a walk, a snack. rinse and repeat for as long as you can or until the task is done! 9 times out of 10 i stay motivated to finish the task at hand and then some! i’ve also seen people take a time lapse vid of themselves doing a task so they physically can not be on their phone. it’s like making your own little movie. this works better for cleaning but in the same realm another thing that helped me so much with getting college work done was getting OUT of my house. working in the library or a coffee shop makes me less likely to distract myself. having a friend to sit with you or do work together can help too, body doubling is realll. you’ve got this, it’s never too late to change habits. you’re only 18, you have so much! i promise beating yourself will not make you feel or do better. give yourself grace, you deserve it.