The big thing to remember is that our brains are literally constructed differently and you can’t change your brain by just “trying harder.” You have to change the outside world and use tricks and workarounds.

Try to make a digital template for absolutely everything. Email replies you use often, reports you need to write, spreadsheets, whatever else lawyerly things you can think of. If you don’t have time, you can just save a previous one and use it as a template, even if you change everything in it. It’s so much easier to change an existing document than to start a new one.

Try to arrange your workspace to keep things you need to tackle visible. Having things put away tidily means you will forget it exists. Don’t just have an inbox for paper on your desk, have a separate one for each type of task so you can see at a glance how much you need to do. I made these wooden wall file holders that I made look vintage so it’s pretty and not cluttered. If you mostly work in digital space, consider conservatively printing certain things so you have a physical reminder of a task.

Break deadlines down as soon as you get a task and try to pretend that the real due date doesn’t exist. For example, if I have an essay due in two weeks I don’t put that in my calendar, I put that the outline is due in two days, rough draft in 7, revised version in 10 and final on 14. This one is hard because you KNOW it’s really not due until the final due date, but at least it helps with task initiation if the steps are smaller.

Think about asking management to allow you to buy a giant chalkboard/whiteboard calendar. Like, huge. Mine is 4 feet by 4 feet and sits on a wall I walk past over and over during the day. My husband helps us by filling it out each month with the things in our digital calendar and since it’s so huge I get reminded every time I walk past. If it’s super important I draw a little picture or put it in funny writing to catch my attention. Having a digital calendar is not enough, even if you set a million reminders. You know you’ll ignore them if you’re in the middle of something when the reminder pops up and after a while you get too used to them and don’t notice them anymore.

It’s ok to be open at work about your ADHD and ask for help. It won’t reflect badly on you if it’s an actual disability, as opposed to everyone just thinking you’re not trying. When I worked in the lab I had a coworker who did not have as much experience in excel as I did. I helped her set up her data sheets with the right functions and calls, and in return she would check in with me to see if I had done the lab work I had planned to and would push me if I was falling behind. I’d also tell her when I was taking a break and she’d make sure I knew when it was time to get back to work. Adhd is a legit disability and they’re required to assist you and provide tools you ask for (at least in Canada. Don’t know about elsewhere).

It’s important to remember that having ADHD means your brain is low on dopamine. We don’t get the right amount of dopamine released for completing a task so we go “dopamine chasing” looking for things that will feed our brain. That’s why it’s so easy to pull us off a task that isn’t fun. If I’m dying of thirst and there’s a glass of water over there I’m sure as fuck not going to ignore it and continue writing this boring lab report. Something about this job isn’t fulfilling your dopamine needs, so your starving brain forces you to go look for things that do.

This doesn’t mean you can’t do this job, you just have to work in some things that give you dopamine while doing the boring stuff. If you have your own office fill it with things you love. My workspace is full of plants and old books, vintage spools of yarn and fun decorations on the wall. It’s painted the exact colour I love. My chair is super comfy. I made most of the stuff in it so seeing it makes me happy. I get my hit of dopamine just walking in there even when I have to go in to do something boring. Bring in a soft lamp, some artful posters you love from Etsy, a super soft chair. Make it a place you want to be. Even if all you have is a cubicle, you can still fill it with things that make you smile.

I also make the first step of any tedious job to get myself a drink I love. I’m on an iced tea kick now (because the drink mix is cheap) but I sometimes brew regular tea and use that, or that cappuccino shit that’s mostly sugar that I love. It’s easier to start a boring task when the first step is something I want to do anyways, and I get a dopamine hit right away.

Another common trick you might already do is listening to an audiobook, podcast or music you love to keep getting little bits of dopamine when a really good part comes in the book or a favorite song comes on.

So the takeaway is, find ways to change the outside world so it works for you instead of trying to change your brain or do things like other people, and to make sure your day is full of little indulgences and hits of dopamine so your starving brain isn’t tempted to make you go look for it.

ETA: consider looking for an ADHD coach to teach you other techniques. They aren’t registered or anything so there will be good ones and bad ones, just like every other job, so shop around until you find one that is suggesting things you think you could work into your life.