I have ADHD. What I found that works for me: 1) ban Meta, TikTok and the like from your life. It will take awhile, but you will feel better. This improved my life more that quitting cigarettes. 2) physical exercise several times a week. Go to gym, run, walk, whatever. As long as you get sweaty and exhausted. I find it needs to be pretty hard exercise. My brain is silent after workout for a bit. 3) This sounds crazy, but I swear it works. But a timer on 20minutes. Then just stair at your hand or the empty wall in front of you trying to do the whole 20. After that your brain is so screaming for dopamine that washing dishes feels like a drug. 4) in general, try to be bored. Being bored is good. Having nothing to do is good. Then you just have to be by yourself and think your thoughts. 5) after being bored read, write, play guitar or draw. You will notice how much easier it is to do that and how much your brain rejoices.

Anyway, these work for me.