find accounts on people who have adhd or youtube channels. learn more about yourself, what makes you concentrate better, maybe your clothing or headphones. look into breaking your tasks down into chunks and rewarding yourself frequently for every 30 minutes you work or however you seem fit. if the reward is a game you get to play, time that as well but shorter than your work time of course. when it's hard to finish or complete a task, find out if you can bunch it into the next day or if you can have someone else help or encourage you. maybe a phonecall or podcast or video running in the background can help you work on autopilot. and for any sensory issues, figure out what you can do to ease an unlikable sensation. (finds more clothes that are made with cotton, layer easy to take off clothing, have safe foods, wear gloves when washing the dishes, etc) hope this helps and take care!!

Talking to others with it is a great start, if you have any specific questions I have a lot of knowledge on the subject. ADHD can be a difficult condition to navigate and research because of all the complex ways its viewed socially, like Autism many of the sources are about children with the condition and/or talk about symptoms as they're viewed by others and it leaves a lot of guesswork and room for misinterpretation about what the symptoms actually feel like, also many believe that people can just grow out of both conditions and that it will go away by adulthood which isn't the case. For example sensory and emotional processing/regulation can be an issue that an ADHD person faces for their whole life, even if they get better at handling the impact in appropriate ways that don't stick out to others the issues with regulation are still there. Unlike Autism it's frequently underestimated though, many of the symptoms and comorbidities are similar or the same as many Autism symptoms and comorbidities including ones that can be disabling, it's just as much of a disorder with some cases being just as severe, but people without much education on it frequently just think of it as "can't sit still syndrome" and don't take our needs as seriously or consider us as lazy and impulsive on purpose when the behavior in question is due to our symptoms. I would suggest when doing research making sure to add "adult ADHD" instead of just ADHD and stick to mainly first hand accounts from people with ADHD and medical articles from reputable sources.

Best answer is try to do some stuff to soothe or calm your mind, as someone with ADHD, my mind is running a million miles an hour. If nothing like that helps, I told my Family Doctor and she got me on my medication until I learned to control it, Hope this helps! 🙏