Look, the thing everyone calls your biggest problem might actually be useful.
When something grabs you, hours disappear. You forget to eat. Conversations go by and you don't hear them. That's hyperfocus. It's not a bug—it's how your brain responds to engagement instead of schedules.
The Real Problem
The tricky part isn't attention. It's direction. You can't summon the same intensity for spreadsheets that you get for projects you care about. Nobody can, honestly, but ADHD brains especially can't fake it.
What Tends to Help
Challenge helps. Urgency helps. Competition too, for some people. But sometimes it's just luck. I've stopped trying to force it.
When it shows up, protect it—close Slack, put your phone somewhere else. When it doesn't, shift to low-stakes stuff like emails. Don't fight it.