For me, I have a lot easier time focusing with background noise, tv, podcast, music. I just need the noise. When it comes to sensory stuff not everyone is the same though! It takes a while to find what works best for you

I agree with the other comment about background noise, I focus much better with a TV show or video on in the back but it can't be anything new or else I'll get distracted watching lol. I also say everything I have to do out loud and talk myself through it so I don't lose the thread

I've found greater levels of success with tasks such as school work and paperwork when I work somewhere other than my home. For me going somewhere like a coffee shop and sitting so that other people can see what I'm working on, while also wearing headphones and listening to familiar music, works well. This is a variation of a technique called body doubling!

i’ve been unmedicated for about two years now, not by choice i have ts. getting sleep is super important, get those 8 hours in! also, i deleted all of my social media a bit ago. i have noticed significantly less brain fog and in general better focus when it comes to school stuff. definitely limit social media, idk what it is but brains just love and hate that stuff at the same time. other than that, using lists and visual things like that tailored to you could help, but everyone is different. i use a wipeboard so i don’t have to spend too much time going after the perfect format. what works for one person might not work for you, definitely takes trial and error!!

have you considered working with an adhd coach/ executive functioning coach? they are so wonderful and really helpful!! dm me if u hv questionsss

I just draw a lot. It kind of helps.

Because ADHD is a dopamine deficiency I try to reward myself with small amounts of dopamine to keep myself on track. Things like eating candy or watching a comfort show after I do a task I didn't want to do helps a lot.

I do take meds, but still. My biggest distraction when I’m trying to work is my phone, so sometimes it works for me to put my phone on a “study with me” youtube video so that my phone is busy and it kinda helps that there is another person studying and being productive, it shows that I should do that too. And sometimes it works for me to just throw my phone across the room so that I can’t go on it.

It’s worth talking to your GP about non controlled ADHD drugs. If your GP agrees ADHD is likely they may be willing to prescribe strattera, guanfacine, or clondine. Stattera:: cons: only works for about 50% of people with ADHD. Often expensive even with insurance Pro: when it works it tends to work very well. 24h effectiveness. guanfacine/clondine:: Cons: often not super effective on their own. Usually must be taken at night because if taken during the day it usually causes extreme fatigue, but has an 8-12h effectiveness. For adults it’s still considered an off label ADHD med. Pro: very inexpensive. Can help sleep problems which are very prevalent in the ADHD community. Non stimulants are on average not as effective, but they are extremely effective for some people so it’s worth a shot.

Caffeine, setting alarms and timers as reminders and for time management. I try not too ear too much junk food so I don't feel slow and groggy but it's hard cause unmedicated is when I want it the most!

*eat