The solutions require gaining a deeper understanding of the narratives you tell yourself and your habitual responses to those narratives. Thus, they are often best found out through a conversation because conversation can make those narratives explicit. When you put something into words, that gives you power over it.

Over the past year, through a combination of actually getting ADHD treatment, writing, and a course on Rapid Software Testing, I've learned a decent about this. So progress is possible, but it takes hard thought.

I highly recommend https://rapid-software-testing.com/ by the way. Honestly transformative for my mental health.