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I’ve also found the Eisenhower Matrix helpful, but I pair it with visual reminders like color-coded sticky notes or an app to keep me on track. For Pomodoro, I love setting a timer on my phone with a fun sound to signal breaks. Breaking tasks down into small chunks really helps me stay focused!
Have you tried an alpha-2 adrenergic agonist, like guanfacine or clonidine? They’re usually prescribed (primarily to children) to help more with hyperactivity, emotional regulation, sleep, impulsivity, and high blood pressure.
However, I’ve personally found that they work well as an adjunct to stimulants for addressing executive dysfunction.
Time blocking has been the most helpful for me. I work in 40 minute blocks with a 5-10 minute break in between before shifting gears. It's a manageable amount of work to get through and changing focus frequently helps keep me engaged with my work.
Something I do every single day is make a 6 most important things to do list. I start with a brain dump of EVERYTHING I need to get done and everything on my mind. From that I take the six most important things and put them in order of what is most important to least. Those are the things I make sure I get done before I leave.