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I'm sorry you're trying to navigate without meds. Been there and it's tough. I have meds now and still struggle with it. Had a very unproductive end to last year, so I made my winter break project to build a productivity tool + Pomodoro timer Chrome extension. I start by selecting what I'm working on (emails, paid ads, etc.) which opens all the tabs I need to complete that work - design tools, analytics dashboards - and closes all the others. Then I start the timer for 40 minutes and focus on just that work and those tabs until it goes off. When it does, I can choose to take a break or keep working if I still feel focused. It's not a novel concept or perfect by any means, but it has been helping me stay on task. I'd look for a Pomodoro timer and start experimenting with time blocking to figure out what kind of split works for you. 40 minutes work/10 minute break is good for me, but 50/5 might be better for you. Good luck!!
You should be able to find clinics especially ones attached to universities or if you're in the US there are low cost clinics but have long waiting lists.
If you're F and nearing your mid or late 30s, hormone patches might improve it but you're going to need meds
Time management with micro goals, outside reminders, and sticky notes is everywhere for me. Look up some other tips and try them out for a set amount of time. If those don’t work, try some more. It’s a lot of trial and error.
Take fish oil and vitamin D. And this is gonna sound weird but… eye exercises. Get a Brock String and work on convergence. I’m sure you can find some YouTube tutorials.
I have blood pressure issues that don’t allow me to take the adhd meds I was prescribed. Eye therapy has been the biggest impact for me.
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Caffeine. Mt Dew seems the most effective; Celsius is good too but can’t do more than one a day.
Read DOSE by TJ Power & follow him on Instagram.
Neuroscience view on how consciously managing our Dopamine, Oxytocin, Seratonin and Endorphins can significantly improve brain performance, executive function, mental health and physical wellbeing.
Tactics like:
no screens in the first 30 minutes of waking. Instead, see lash your face with cold water, make your bed, brush your teeth, or get into natural light.
Go for walks in nature without your phone or any other device or music.
Lots of caffeine.