Seeking advice on coping with unmedicated ADHD

The most important thing is setting up structure for yourself. To do lists and/or schedules to keep yourself in line. They may have to be smaller to do lists also if you get overwhelmed easy (like me). Setting alarms, snoozing them instead of disarming them so it keeps annoying you until you do the thing you need to. Im not sure what can help with focus itself unfortunately.. I do know because of our attention spans, you don’t want to pile too much of the same thing one right after another. Every person has their limits and different amounts of different things they can handle, so it really depends on you. Some people literally can only focus for like 30 minutes max on one thing, so if you need 30 minutes of work and 15 minutes break between each half hour?? Then thats what you gotta do yk? Having 5 30 minute periods of work is better than sitting there trying to do anything in the first place. I waste so much time trying to figure out when or how to go about doing things when i could be MORE efficient with just a very simple plan and guidelines. I’m at work as I type this so I’m sorry if it doesn’t make sense and I can help try to elaborate later.. BUT I hope I might’ve given you something useful

I reward myself for even smaller accomplishments to boost my motivation. Also therapy works especially peer support.

I work well under pressure. But not when there is none. So I set myself challenges. Like in the next hour I will complete 6 of these tasks. Then I race myself.

Thank you