Get a notebook and pen/mechanical pencil keep both on you at all times. When u think of something u need to do/remember write it down. Check said book regularly (set alarm on ur phone if u need to) multiple times a day. At the end of a day make a list of things u want to accomplish tomorrow. Don't worry if u don't do everything on the list, just try do better today than u did yesterday and don't worry if u don't.

Drugs are very helpful (not like illegal shit) caffeine, nicotine (don't smoke its too risky if u must find alternative sources), prescribed meds, etc. Booze, weed, video games, social media, etc are fine in moderation and a good reward for applying pavlovian conditioning to yourself but if ur not careful will suck you down a rabbit hole of depression and reliance and ruin your life.

Remove distractions and time wasting addictions (being bored is good it gives you motivation to do something productive). Delete social media set limits you cannot bypass. Feel guilty every time u break your own rules it motivates you to do something productive.

Take the little wins. Cleaned room, did dishes, got out of bed at a decent time. If ur feeling restless try walking even pacing back and forth helps. Go to bed at a regular time as much as possible. Find people who will hold you accountable that you don't want to disappoint. Do exercise regularly.

Don't just try one strategy then have it fail and collapse and throw it out forever. Don't expect instant change, don't expect to do all these things, write em down do some try do more tomorrow.

Whatever you do just remember that giving up is worse than failing. Be ready to fail repeatedly over and over and over again. Failure is expected giving up is infinity worse. Don't beat urself up over your failures, take note of them and do better next time.

Somewhat works for me, got me through 80% of an engineering degree so far.

Can you get ADHD meds? These do not solve problems, but can make it easier to work around them.

I spent far too long trying to sort out what the acronym "fucos" stood for... 🤦🏼‍♂️

Also, totally not a dig on your spelling! I was entirely making fun of my immediate-task-is-ALL brain. 🙇🏼‍♂️

From a science perspective only meds really work for “treatment” but if you’re looking to simply make some sense of the chaos and not actually treat your symptoms there’s lots of options. My mantra is simply “motivation isn’t required” when I need to do something, being a parent really forced me to face this head on because just opting out on your kids because “you don’t feel like it” isn’t an option to good parents and the more you push through the easier it gets, in my experience, for me it was more about building discomfort tolerance than anything

Medication, especially when you first start taking it, will usually have a very strong effect. It'll give you laser focus. The problem is that the focus will be on whatever you happen to be "aimed" at at the time. The trick to using that effectively is to make sure you are aimed at what you actually want to focus on, so you don't end up cleaning your entire house instead of your expected work.

Make the best use of your medicated time to build routines for consistency, which in my case helped even after the meds wore off (eventually). Putting keys and wallet in the same space actually stuck after taking meds!

Other than that, do consider that the meds won't work all day so plan around them. Work and home upkeep while they are working is great, downtime for things like games or winding down after they wear off. It won't cause motivation to do things you want to do while it is working, but it sure helps with barriers!

Copious amounts of caffeine and nicotine tend to do the trick for me lmao