ADHD is a quantitative disorder that touches a spectrum of symptoms. Yours might be heavier in some aspects and lighter in others. It's also often tied to othe

ADHD is a quantitative disorder that touches a spectrum of symptoms. Yours might be heavier in some aspects and lighter in others. It's also often tied to other psychological issues. Not everything works the same for everyone. For "vanilla ADHD" the most impairing factors will often be: - Executive function. This can be organisation, getting started or keeping up with dopamine depleting tasks (chores, bills, etc.) and keeping track of time during tasks - Emotional regulation. This can be emotional reactivity (often called RSD online), or other all sorts of difficulties dealing with emotions in a productive way. This one is often left out in discussions but the most harmful for life outcomes (especially frustration/anger based dysregulations) - Short term memory issues. Part of executive function but should be noted specifically. The first thing to note is natural external dopamine will help. This is getting proper sleep, nutrition and exercise. Exercise, especially intense activities like HIIT will help regulate dopamine naturally. For executive function, the best is to have a system. There are plenty out there (bullet journals, productivity apps, etc.) Find one that you actually use without forcing yourself to. Can be a TODO list in google keep/apple notes, or a Bullet Journal or something like TikTik For short term memory issues, write everything down. This often plays into the system above. For emotional regulation, DBT is the best place to start. The DBT workbook can be freely found as a PDF online. Russell Barkley has good information: https://www.youtube.com/watch?v=BzhbAK1pdPM&list=PLzBixSjmbc8eFl6UX5_wWGP8i0mAs-cvY https://www.youtube.com/watch?v=BzhbAK1pdPM&list=PLzBixSjmbc... Getting a ADHD aware therapist, if financially feasible, is a good idea. Be critical of online communities, there's both good and bad in there.