Comment by chiph

Getting diagnosed is the first step. It can be a steeper step for some than others. But once you have a medication that works for you (which sometimes takes a few attempts) then you'll find that task avoidance becomes less frequent. Having a to-do list will help you ensure that the "must-do" tasks get completed. I rely on my phone's calendar, task list, and a journaling app named Daylio that I use to track how effective I was in completing tasks that day (you pick an emoji)

I was fortunate to find a physician that specializes in ADHD. Most of his patients are children/teens but they also see adults like myself. You can also go the route of seeing a psychologist that specializes in ADHD.