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For me it’s about creating schedules. Utilizing your calendar to block off time to focus on tasks. Sometimes coffee helps and sometimes it doesn’t. Stretching, maintaining a clean workplace and filtering my browser to block distracting websites (Twitter/ig/fb…)
?? Less alcohol and lots of exercise is part of the treatment plan for ADHD. You shouldn’t be self medicating if you don’t know you actually have it. I actually have it and I work with my doctor to ensure I am using the right prescription and dosage levels. I’m in concerta because adderall didn’t work well for me. But part of my treatment plan also includes a lot of work on my diet, sleep schedule, therapy and exercise. I don’t like that I have to take medication. You can definitely set up a treatment plan so you can work with a lower dosage/less use of your medication but I think you may be dealing with something different than adhd. It sounds like you are concerned you are dropping one vice (alcohol) and worried exercise won’t be sufficient of a replacement and that you may need adderall.
I say that because those are common treatments that people have used before for trouble focusing. I’m definitely open to meds but want to try and improve on my own before I go down that road.
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You should get a diagnosis confirmed. I have ADHD and went off meds in 2013. Drastically improved diet and exercise, along with therapy. It all helped but never got me where I was with meds. There are a lot of options now and I am so glad to be back on. Meds are nothing to be scared of; if you actually have ADHD they can be life-changing.