Struggling with ADHD without medication

Hello there, I was diagnosed with adhd at age 9. But alas I couldn’t afford medication growing up since I was from a less fortunate household. Throughout the years I never really noticed how much it affected my everyday life until recent years. At 23, it’s tearing my life apart. I am unable to remember most information and instructions presented to me as my brain runs rampant and tosses out information that doesn’t entertain me. I constantly have to write things down or else I forget them at work or school. Like most cases of adhd I remember stuff i enjoy quite easily like hobbies and etc. I just want to ask if there’s any tips or help anyone can offer for someone on a lower income without insurance for medication. I just want to remember thing and focus