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Hi! Fellow ADHDer here. Inattentive subtype.

I'd need to know your specific brain better. What I really _should_ do is listen to you and really dive deep into the habit patterns you get into. (As I'm trying to get my brain to shut up about, thats what real engineering is.) But it is hard to do that over an internet forum and I lack the time. So instead I'm just going to barf solutions at you.

0. Top priority is to fix the sleep and exercise schedule. Everything else flows from that. https://www.youtube.com/watch?v=snAhsXyO3Ck

1. See if you can get a standing desk and a stationary bike. I took the handlebars off mine so it could fit underneath the desk. It lets me cycle while programming which makes it easier to be tired at night.

If your brain hates shopping, then just go with these links:

https://www.ikea.com/gb/en/p/skarsta-desk-sit-stand-white-s5... https://www.amazon.co.uk/Ultrasport-Trainer-Sensors-Backrest...

2. Double down on automated testing. Write scaffolding tests even if the company wouldn't need them and you delete them before pushing. You are worth it.

3. Buy the actual book on the Pomodoro technique and take notes on it.

https://www.amazon.co.uk/Pomodoro-Technique-Acclaimed-Time-M...

4. Get some dotted paper and nice mechanical pencils to take notes: https://www.amazon.co.uk/gp/product/B005IAZXUO/ref=ppx_yo_dt...

5. ADHDers need external words. Find a podcast you can use to replace the narrative that plays in your head. (Hell, if you find yourself getting into thought spirals of being really hard on yourself and unable to forgive yourself for distraction, you may want to go full Matthew 4:4)

6. Create a calendar event called "silent coding" at work and invite people to join. Humans need camaraderie.

7. Read this: https://medium.com/@josebrowne/on-coding-ego-and-attention-3...