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.

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.

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.

how do you manage?

I don't!

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

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.