ADHD treatments: What have you tried and what has helped you most?

Hi there! I was diagnosed with adult ADHD when I was 27 or 28... can't remember exactly. Before I had insurance, when I couldn't afford professional help, my life was spiraling out of control. I was miserable. I was unreliable: time blind, never finished what I started, super irritable a lot of the time, and "forgetful" doesn't begin to describe the complete absence of memories I was apparently supposed to have (i.e. a conversation from the day before, a social engagement, the steps to a task I needed to complete, etc.). I loathed myself, and I also felt sorry for myself. I became suicidal. Realizing that there were other things I should probably try before ending it all, I started researching my condition online. It took several days of obsessive scrolling before I found it - a practical, step-by-step guide to Self-Help Cognitive Behavioral Therapy. I figured I had NO reason not to give it a genuine try. At first a lot of the exercises felt really, really stupid. Pointless. Embarrassing, even though I was the only one who knew I was doing them. But I was at my wit's end, so I shook off these feelings and went for it. After the first 2 days, I noticed that it wasn't as difficult to look at my own face in the mirror. After a week, I even tried making eye contact with myself. I wasn't quite there yet. But 2 and 1/2 weeks in, I could hold my own gaze for over 30 seconds. After a month or so, someone close to me noticed there had been a change, although they couldn't place what it was. I confided in them. Instead of laughing at me, or trivializing what I was trying to do, they said that sounded hard, and that they were both impressed and proud of me. That encouragement bolstered my confidence, and I tried even more to become aware of my thought processes and reactions. Unlearning ingrained coping mechanisms is not easy. Learning to love myself didn't seem possible, so I aimed a little lower - I would learn to stop constantly putting myself down, and use that mental and emotional energy to be more mindful. I started writing myself notes ALL THE TIME, whether it be something I needed to remember, cliff notes on a conversation I could feel slipping away the second it was over, reminders to complete basic daily hygiene rituals, etc. I am 36 now. I have been going to therapy once a week, as well as taking medication, for 5 years now. The addition of these 2 tools to my treatment have been priceless. The medication helps lessen the intensity of my symptoms, making them more manageable. Talking to my amazing therapist has helped me learn so much about myself, and how I perceive and process the world around me. She also helps me become aware of certain patterns and behaviors that I sometimes don't notice. To this day I keep a travel notebook with me at all times. To-do lists are my best friend. I include individual steps for some tasks, remind myself to contact friends and family members and what I'm contacting them about, etc. I write down both obligatory and recreational schedules and plans. I write, "Don't forget to unplug your straightener before you leave!" and "Double check that phone is charged." If I accomplish something that wasn't on the list, sometimes I write it in after the fact, just so I can get the feeling of satisfaction from crossing it off. I set alarms on my phone for EVERYTHING ("10:30 AM: wake up and stare into space for 15 minutes", "10:45 AM: wash face, brush teeth", etc.) In my experience, each of these forms of treatment have been invaluable. Medication alone would help, but I'd still be messy enough to feel constantly out of control. The mental and behavioral therapy without meds would help, but I know from experience that trying that hard all the time without the assistance of meds can feel like an impossible struggle uphill, a losing battle that will never end, that just drains away all of my energy and leaves me feeling defeated. I am not perfect, and I have a lot to improve. But I am pleased with my progress on my current treatment regimen. I feel like I can participate in life, rather than just surviving from one moment to the next. I'm proud of myself for all the work I've done, and I'm confident in my ability to continue to grow and adapt as life changes and I change with it.