I set timers and smash shit out for like 20 minutes then refocus or im fooked. It should be known that making a list and going through isn't typical ADHD behavior. You don't follow through list because your brain won't let you, even if you want to, brain is far to impulsive and distracted. If you can manage a list easily more than likely you do not actually have it. List are good for remembering when you have ADHD but not great for actual productivity . If you are on decent meds it can be a diff story, and I have been on alot of diff ones since the mid 90s. Easiest ways to ween out someone who thinks they have ADHD in the modern world where everyone thinks they have it is find out there job. If they do the same motion 8 hours a day IE production line or typical office jobs and even the post office to a degree(worked there) they absolutely do not have adhd. Jobs where you bounce around diff things and areas are amazing for ADHD it's free a dose of dopamine everytime you do a new and different task.