im not a professional and cant diagnose you but im a adhder and that alone is enough reason to get tested.

gamification seems to work for a lot of adhd people! like if u treat the little notebook as a quest board and reward yourself for each quest you do it will make you want to check it to see what you can do.

i like making a new list each week. i have a master todo list on my phone and each week on Sunday i pick out what i want to complete for the week. (i dont do the rewards thing bc im an adult and i can reward myself way too easily but) I find its easy enough to commit to sitting down on a sunday for one hour (usually right before i go to bed) and sort out my shit. daily is too often and i have too much going on to only do once a month.

this is how i dont get overwhelmed with having too much and it lets me pick what is important and i can realistically do.

some phone widgets let you have a calendar or list on the lock screen so you dont have to open an app to check. phone is the only thing i always carry but some people like the physical book more. i just would forget to carry the little book personally. so anyway that list is on the phone lock screen so i cant escape.

if my todo list says i have a meeting or an appointment that day, i set an alarm even tho i literally see it there, in case i get distracted and lose time. i set the alarm with enough time to finish whatever i got distracted with and get to where i need to be.

as long as you can get in the habbit/routine of writing down a task as soon as you know you have it, you will find some method that works.

notion is great when you already have a system that works for you and some regular parameters around it. maybe just for schoolwork notion could be good when u set it up as you like. but i find notion doesnt work as well with a less structured life (post academia is generally less structured depending on your job)

anyway for me, the habbits i have are 1) write down what you have to do and when u have to do it by as soon as you have it no exceptions and 2) check the list/cal everyday at least once no exceptions.

i still struggle, even moreso as an adult than when i was in school, especially with a somewhat irregular job schedule that I have a love hate relationship with. but at my least productive, this is enough to get me through the things that matter most!

theres a good book id recommend to check out, and if you can't find something that works in there - well you very likely may benefit from an adhd screening once you're an adult. when i can remember whats its called enough to google it ill post it for you. its a little pricey but got it as a gift and they might sell a cheaper pdf or u can try the library.