how do you manage?

I don't!

Caffeine is a stimulant. I find that after a cup of coffee I'm OK for about 4 hours. I try to schedule my focus time during the first half of the day, and then allow the second half to be research time.

While I'm working, I tend to have a list of three things I want to work on. If thing.1 stalls, I can open thing.2 and then thing.3. I can't do more, or I'll forget to go back to thing.1. If all three things stall, I grab a bit of dopamine via a video game or SM and then go back to thing.x where thing.importance is max.

I also have a couple of backup tasks in case I can't work on the big three. There's always documentation and expense reports.

Poorly. I manage poorly. Its a constant struggle to not even complete all the tasks I need to. I tried to get medication but was told that I don't "meet diagnostic requirements", because I didn't start really having issues until age 12 or so.

That said, I'm in therapy to find strategies to improve managing my symptoms. Maybe look into therapy with ADHD specialists.

I am managing and kind of not managing really. Recently quit smoking and vaping and went off coffee so my brain has been a bit frazzled. But it's getting back to normal.

Biggest help is working longer hours but fewer days and having my shift segmented so that I get downtime between busy hours. I do three days a week and on a workday don't pressure myself to do any housework. On my days off I'll catch up on sleep and housework.

I also have a diagnosis for autism so to me it seems like I can manage some symptoms of my ADHD easier thanks to ASD. But I also then seek a simple life and don't do anything much besides work and looking after my dog and my partner. I'll go out when I'm on holiday.

I stopped taking Adderall about 8 years ago and have been managing my symptoms with a mix of lifestyle changes and coping mechanisms that I learned in therapy. Some days it's enough, some days it's still difficult.

Overall, being stable and well-balanced in my lifestyle makes the biggest difference to me. Sleeping 8 hours a day, showering every morning, having nutritious and regular meals, drinking lots of water, balancing work/home/exercise time all help. Maintaining healthy relationships and emotional well-being are really important too. I don't drink or do any drugs because I find they make my ADHD worse even days afterwards.

Basically, I try to put myself in the best position to succeed every day. Showing up rested, fed, on good terms with everyone, not stressing, make a huge difference.

But finally, these work FOR ME. You need to find your own balance and find the things that make you feel good. And you may still need medication - these only go so far. Don't feel like something is wrong with you if my tips don't do it for you.

Very rigid routines and coping mechanisms. For your tab problem, I use OneTab to collapse and save them all into a searchable list for later.

So the key for me has been "offloading" and "outsourcing" is what I call them. Memory tasks I offload to my phone like reminders, obsessive calendaring, note taking, and to do lists. I automate as much as possible when it comes to systems designed to make me get on task. Basically, if executive function is a limited resource (it is if you have ADHD) the less decision making you have to do, the better. Pre-make decisions and go from a script or playbook. That's my calendar and notes.

meditation and a 20 minute yoga routine (from the classic book “yoga self-taught” by andre van lysbeth).

obviously ymmv but what i do is set reminders immediately every time i have a new task that has to be done and also have a fairly consistent routine i keep myself to: sleep at least 7 hours, walk dog, drink coffee / eat breakfast, go for a run, shower, make a list of the work that has to be done for the day (no commute because i’m remote), and then chug another shot or two of coffee and blast through it while i’m caffeinated and amped up with endorphins. the run + coffee really gives me the focus i need.

i also just try to be patient with myself. if i’m having a slow day and not cranking out as much work, i don’t self-flagellate the way i used to when i was younger, i shrug it off and maybe go for a walk and try again tomorrow.

If you have access to other doctors, don't be afraid to shop around to find one that works with you on finding a good medication. As I understand it, it can be trial and error to find the best fit which may be a financial issue as well. I get that in the US especially, it can be challenging, it is worth it though when you consider how much of a positive impact this could potentially have on your life.