One thing that's really helped me is to periodically sit down with a piece of paper in a quiet room and answer the question: "what am I ignoring right now?"
The stuff I write down _always_ surprises me. Always.
Ketamine is an anaesthetic and taking it makes me feel incredibly connected to my body and emotions, probably because it reduces all of that stuff around the edges.
If you don't mind my asking, how often do you take Ketamine? I have no experience with it or anything like it.
It's an incredible experience and a medical tool with a lot of potential, see its recent use for chronic depression and alcohol addiction. Recreational and therapeutic dosages are very different though!
Writing your thoughts in that style is up there with exercise for healthy management of ADHD IMO. Glad you've found such a tool, I've something I've struggled to get back since I stopped writing my diary.
For me this falls under a general "lack of proprioception" in which I'm bad at recognising both bodily and emotional feelings until they hit a certain threshold, at which point they surprise me at full force. It does have some advantages as an adult - I'm very emotionally steady due to not being influenced by every emotion - but on the other hand it means I miss emotional cues that are often better dealt with before they get too serious, makes relationships hard for the same reason and leads to the risk of substance use as a way of compensating for all of this.
Honestly, for me the attention-related symptoms are the easiest to understand and learn to manage, it's this disconnect from body and feelings that causes the most challenging problems to even notice, let alone manage.