1) MEDS Vyvanse Once daily, or adderol IR in 1/4 dosages taken 4 times daily at 3 hour intervals meticulously starting at 6 am. If you're really an ADHD sufferer, the meds are pretty much a prerequisite. I've tried a dozen strategies w/o meds and nothing has worked for me.
2)SLEEP SCHEDULE Wake and sleep on a regular schedule. 6 am / 11pm works well for me.
3) ACHIEVABLE TASK LISTS Meticulous daily task lists. Don't be overly ambitious, write down what you'd like to get done, then cut the list in half and actually get those items done.
4) TIME LIMITS Time box everything. Account for every hour of your day from waking to sleeping.
5) PERSISTANCE Fail one day, start over the next, don't give up on your task lists.
6) CARDIOVASCULAR HEALTH Finally, 30 minutes of strenuous cardio 3x week.
- DIET: consume as little in the way of simple carbohydrate as possible. Eliminate sugar/HFCS, refined flour; up your intake of whole natural foods, healthy protein, healthy fats. Try taking Omega 3 supplements and see how much better your brain works on that fuel (I take three per day).
- Spot-on about meds.
- Task lists: I'd add if you're overwhelmed, a common state for an ADHD sufferer, "pick one thing, and do it."
- Sleep schedule: I beat myself up for over a decade for my inability to stick to a sleep schedule. Ultimately I'm better without one. I cannot possibly adhere to a 24-hour schedule, so if you have this in common, simply learn to live around it. I'm much better off for accepting it.
- Cardio: For optimal physical health and wellness, cardio and weights are needed. I do more like 1hr cardio 5x per week but do whatever you can.
- Persistence in all this.
Meditation and breathing exercises bring a general sense of awareness. Meeting peoples brings the same.
There is a Dr administered set called Cogmed that has some good data backing it up. There are also products by Posit Science and Lumocity.
It's strong stuff.