Cognitive Behavioral Therapy
A structured course of weekly sessions that builds the systems ADHD skips, then rewires the thinking that keeps you stuck. Non-medication. It runs in four modules.
Module 1
Set up one system you actually trust: a single calendar for appointments and one running task list. Prioritize it (A, B, C). Break big tasks into small steps, and problem-solve the ones that feel too big to start.
Module 2
Measure your real attention span, then work in chunks that fit it. When something pulls you away, use a distractibility delay: jot it on a pad, keep working, deal with it later. Then shape the room so it protects the task instead of stealing it.
Module 3
Learn the ADHD thought loop. Catch the automatic negative thoughts ("I'll never finish this"), test them against the facts, and rewrite them into something truer and more useful, so the thinking stops sabotaging the doing.
Module 4
Point everything above at the tasks you avoid most, one at a time, and practice keeping the gains once the sessions end. An optional module tackles procrastination head-on.