interventions that have helped me deal with ADHD (or whatever i have):

non-pharmaceutical 
- less (ideally no) alcohol
- getting things done framework (GTD, or just use lists + calendars religiously). GTD saved my ass at my first startup
- 2-minute rule is from GTD, but good enough to mention separately; if it takes less than 2 minutes, do it right now
- be asleep before 11pm
- exercise (cardio, doesn’t take much)
- mindfulness meditation (HUGE)
- breathing exercises if you struggle with anxiety
- when in doubt, neaten up
- take intentional work and screen breaks. keep an eye on your technology addiction

pharmaceutical
- nicotine. i use 3mg nicotine pouches for deep focus, any more and i get strongly addicted (used to vape…if you vape, stop. trust me, it’s terrible for you and makes your adhd worse)
- Sudafed on days i’m having bad brain fog (boosts norepinephrine, but i have terrible allergies and am frequently on it anyway)
- i’m experimenting with some supplements (magnesium glycinate and NAC)

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No coffee? I’m hearing a cold shower in the morning can provide similar effects as coffee..

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I’ve tried to sit in the cold for the last minute or so of a shower and it is amazing, def difficult but the payoff is noticeable even for short periods.

also cold therapy is dope, but impractical for most. i have done cold showers but it’s so damn hard to do

feels amazing afterwards, tho

honestly i wish i could quit caffeine, it makes adhd worse