Something I learned talking to other adults with adhd is to get into routines - but not like, wake up, exercise, breakfast, then work sort of routines; but more
Wake up to your phone on the other side of the room so you're forced to get out of bed to grab it and do your morning scroll for social media
Have your meds in a visible area like in the fridge next to the milk or juice that you drink every morning or beside the coffee pot so you take them with your morning coffee
When you want to do homework, tidy your space, get a drink, put shoes on, then start work - do this every time until your brain registers the physicality of that routine of tidy, drink, shoes to equal 'work now'
If you have a pet, feed them around the time you want to have dinner each night - that animal will register the routine and help you stick to it.
Want to remember something but apps, reminders, and notes don't seem to work? Write them on your bathroom mirror or buy a whiteboard and stick it in your kitchen. And dont write in black - write in your favourite colours,or in multiple colours, and don't deny yourself the chance to be silly with the whiteboard. If you designate it a work only space, you'll never use it - so draw on it, write quotes on it, be silly with friends. The more you use your whiteboard, the more likely you are to read the important reminders on it. :)
People with ADHD need routine but neurotypical routines don't work for us because a lot of NT routines inherently rely on having the executive function to get moving - we don't have that. We need mental triggers to spark that, something that grounds us in the moment and helps spark the intention into productivity.
Also, hack for motivation to clean?
Set a timer. How many things can you clean up in the space of five minutes. Race that clock. Get free serotonin in beating a timer while also maintaining your space.
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