[hn30000]

So many things to try. Many good suggestions already. A couple more:

I meet with an adhd coach, he essentially plans my week for me. The plan often falls apart after the first 2-3 days but it is enough to keep my life from falling off the rails. Something to consider.

I see in some of your other comments that you have a caffeine sensitivity — I do too; I started diluting coffee to something like 1:50 and taking 2-3 sips in the morning. Otherwise I get in a stress spiral all day.