In addition to what commenter suggested I also suggest reading and trying out things on following books, I listen to the first one, it is really good, you can implement life style changes in that book.

I am hoping to read the second one, as I heard 2nd book need you be on meds, when working through the book, but I do not think you need to be on meds any longer than you change your thinking, since it is CBT book it will possibly help you to adapt your thoughts necessary. For meds I suggest you to try out lowest dosage of pro-drug(non abusable) like Vyvanse instead other stimulants, it is also long lasting, have ease in and ease out effect unlike other stimulants as I heard.

3rd book also will fit your needs, since it is also a CBT book.

All those three books are recommended by Dr. Barkley, first one authored by him.

1. https://www.amazon.com/Taking-Charge-Adult-ADHD-Second/dp/14...

2. https://www.amazon.com/Cognitive-Behavioral-Therapy-Adult-AD...

3. https://www.amazon.com/Mastering-Your-Adult-ADHD-Cognitive-B...

Access to medication, which is reported to work well in conjunction with targeted therapy such as cognitive behavioral therapy.

For more info see the book "Taking Charge of Adult ADHD" by Russel Barkley https://www.amazon.com/dp/1462546854 and the DIVA-5 test that many physicians use as part of the diagnosis process https://www.divacenter.eu (costs 10 EUR to download the PDF).

I would recommend you check out "Taking Charge of Adult ADHD" by Russell Barkley. [1] It covers a lot of topics and dispels a ton of misconceptions about adult ADHD. On top of that one of the stated goals in the synopsis is "how to get an accurate evaluation"

[1] https://www.amazon.com/Taking-Charge-Adult-ADHD-Second/dp/14...