Sure! Note that everybody’s different, so what works for one person may not work for another. The following is based on what works for me.

• Have you been prescribed meds? Take ‘em. If you were prescribed Adderall, Vyvanse, or their generic equivalents to address the “inattentive” type of ADHD (like me): they are classified as stimulants and you can only get a month’ s worth at a time (assuming you’re in the U.S.), so set a recurring alarm on your phone so you don’t forget to call in a refill or do it online. Put your local pharmacy’s phone number and address in your phone, and take note of other pharmacies in the area in case there’s a shortage (which is a thing nowadays). You are gonna have to advocate for yourself if they are out of stock, so get used to the idea that you may have to call and ask the pharmacy for the generic equivalent or other locations that do have it in stock. Side note: if you don’t have insurance, GoodRx might be worth a look.

• If you get overwhelmed easily, do whatever is necessary to make yourself comfortable and eliminate distractions so you can focus. Music is good. Disabling phone notifications during work hours might help. Interruptions suck, especially if your task requires intense concentration, so don’t let them disrupt your shit.

• Keeping track of tasks and deadlines will help you stay organized and feel more in control, so get in the habit of checking and updating your calendar (and/or task management app or text editor, whatever) every morning so you don’t get caught off guard by stuff that is already planned. I know, everyone says make a list, which is cliche and doesn’t always work for everyone, so find what works for you. Think of it as doing your future self a favor. You’ll be grateful for past you looking out for you.

• Take a break once in a while. You might want to set an alarm for that. Step away from the computer and get some fresh air or something. Meditate or do breathing/grounding exercises if that works for you. You aren’t a machine, and you really gotta be kind to yourself and remember that you have human limits. Taking a break is crucial, especially if you are hyper-focused on something and can’t make progress; it’s just gonna frustrate you more if you force yourself to spin your wheels, so be kind to yourself. For real, sometimes allowing your brain to relax can help when you get back to the task. Sometimes things fall into place when you look at them with fresh eyes.

Anyway. Sorry for the bigass bullet point blocks of text. I hope none of that came across as obvious, cliche, or old person condescending, but that is what works for me. It sucks that you have to deal with this and that you have to put in extra effort just to function in everyday life… believe me, I empathize with you. It can be a fuckin struggle. But the truth is, you can’t control everything, so address the things that you can control. Do your future self a favor…identify the things that mess you up and find ways to work around them. And be kind to yourself, you deserve it.

I sincerely hope that helps. Feel free to reply with questions or vent if you need to, or DM me.