Adult diagnosis last year for me, bring gentle with myself for past mistakes is part of my plan. I’m also trying adderall under medical supervision, so I can strengthen the habits and systems with a little extra help.

Check my reply to your sibling. No good formula. I am just starting (was somewhere at the beginning of 2025). In general: try to reconcile the parts of you that don't feel listened to, with your everyday self.

And be a touch assertive when you need to. I found I can't just put down the phone so I changed what I do on my phone (books instead of doom-scrolling). So far it works okay-ish. I am fine with a gradual progress.