Sticking to a routine is key (at least for me). Even on vacation I do the same morning and night time routine so my body knows it’s time to wake up/go to sleep

What Kevlar said, but to add to that, you kinda have to make it a habit. To get my schedule to where it is, I set alarms for every individual thing I do in the morning and at night. I mean like different alarms for brushing my teeth and brushing my hair. It took a few months to get it down but now that I have it I can do my whole routine on autopilot and I very rarely miss anything. My way is kind if extreme but it’s the only way I could do it 😂

Timers, alarms, phone notes, writing things on the calendar, medications, if you feel like you need it, distracting yourself with taks, and having some fun with friends!

I have all 3 as well and besides medication the thing that has helped the most is finding a therapist (anyone in the mental health field really) that is neurodivergent affirming or informed. I see a speech therapist who is also an executive functioning coach/ social therapist and she’s helped me with things like time blindness and building a schedule I can actually follow etc. If you feel more control over your life , less anxiety and depression typically.

Medication makes things possible for me. It doesn't make things easy, but it gives me the option to do things like my homework etc where a choice didn't exist before. The other thing that helps me the most is keeping a bullet journal and developing an organizational system. I recommend the book Order From Chaos by Jaclyn Paul, which is also available in audiobook format. It talks about how to get organized and stay organized with ADHD

Unfortunately, I don't have much to offer here, but I wanted to thank you for your question and all your responses. My bf really struggles with his ADHD and depression. All your suggestions seem helpful and I'll be sharing with him too :)