Medication for me has been a life-changer, it sucks that you don’t even get that option. But medicine isn’t the only tool available, and it doesn’t always get me all the way to a good mental state.

For those days where meds aren’t available, or I need a bit of extra support, body doubling does the trick. Having someone else work alongside you, not even on the same tasks, get me focused and motivated and productive. I clean much better if a friend is on their laptop answering emails in the same room, and I focus more easily on work with someone else in the office. It works on video or phone calls as well, when you need to Finish That Thing, put on headphones and call someone and chitchat while getting started and the rest of the call can be almost silent. Though this works best with more mindless tasks. For focusing task a muted video call can do the trick, that way you can glance up and see the other person working but not have to focus on answering questions, and you can even have music on simultaneously.

Speaking of music: music is super powerful. Energetic music can make you energetic, happy music you can sing along to makes you happy, and music with a steady beat but no or very uncomplicated/discreet vocals help me keep focused, particularly when listening to others in online meetings or doing complicated brainy tasks.

Physical activity is another big one. Back in school the days we had to attend in person I would use every break (and ask for extra breaks if the time ran on) to run up and down the stairs, or take a very brisk walk a few laps around the block. Now I have a walking pad in front of the computer so I never have to sit down and get stuck. Running or resistance training daily or every other day, and every other form of workout, is popular with ADHDers for a reason - moving around and tiring out our bodies also tires out the hyperactivity in the mind and makes it easier to focus. If you can get out into nature that also does a lot to get the brain working, like having a phone meeting while taking a walk in the park/forest.

And finally: accept that you have specific needs and that you function when those needs are met. It can be taking more frequent breaks, making sure to eat something every three hours, asking for time extensions on tests, working with headphones, body doubling and asking for help, setting timers to remember to have a hydration break (drink water and pee), drawing on your mirrors with whiteboard markers to remember if you’ve brushed your teeth, etc…

There’s a lot you can do to improve your situation even without medication.