Asklemmy

ADHD Brains are different - so some advice that works for non-ADHD brains may or may not work.

In general, being present and meditation (in whatever way that works for you, but, generally the practice of observing your thoughts as they go by but not reacting to them) are helpful for 'strengthening' your thought patterns. Becoming aware of things and building up that muscle is how you can have more of that willpower.

Habits can be very difficult to build, don't get discouraged. Find things that work for you and ways to incentivize or motivate yourself.

https://www.youtube.com/@HowtoADHD/ Here's a great youtube channel

Close this tab right now and promise yourself never come back to see if someone gave you an easy answer...

If you have ADHD, forget combating it with willpower. You need to reduce distractions.

But most of all, get diagnosed properly and then a psychotherapist can help you further, as might the appropriate meds.

In most cases it is not a lack of willpower but rather an exhaustion of the same. Try to arrange your daily routine around things you WANT to do and limit the things that burn attention and mental energy (doom-scrolling social media, ….).

It’s all about managing your (dopamine) resources economically.

What is it you are distracting yourself from? The low motivation could also be that you are not really believing in a goal or you are not enjoying a task because you would rather do something else with your time. As others already said if you "suspect" you have ADHD you could also try therapy.