Our life style is full of distractions. It is really easy to mark everybody as ADHD.
Just do an experiment.
Teach your grandfather or anyone from previous generation who used to be a hard-worker in his entire life. Teach him how to use an smartphone, social network, watching Netflix TV shows, reading online news anytime, and checking timeline of his friends and families..
After 3 months he will end up having same problems that you have. Distractions, feeling busy, demotivated, procrastination, eventually feeling super tired almost always.
It is not really ADHD, It is just life style in 99.9999999%. And trust me. The fact that you came here to ask this question means you don't have ADHD or anything similar.
We always hear and read most of the good advises. But they are so simple that we ignore them. And in general people are just lazy and try hard to not be self-disciplined. Instead they are looking for a pill, anything that help them effortlessly with quick results.
I have a few habits but you have to do it at least for a week to see the benefits.
- Write my goals and tasks.
- Light exercise in the morning.
- Pomodoro + Pair programming during the work when I need maximum performance.
- Prepare my stuff before going to bed. Don't leave a lot of work left to prepare in the morning (what to wear, what to put in the backpack). The rule is to burn least amount of mental energy as possible in the morning.
- Leave meetings at any point that I realize my presence is not useful for me or anyone else.
- Running away from noise.
- Don't read any news/social-network in the morning or in the evening. It will kill your day if you read news in the morning and it doesn't let you save energy if you read news on evening. News is just toxic. You don't realize how much mental overhead will add to your brain all these negative news around you. The only time I read news is after lunch, in the afternoon while my brain cares least about it. You can't believe how effective is this.