Something that was suggested to me, by my therapist, is a book called Scattered Minds by Dr. Gabor Máte. It is well researched, and ultimately it provides long term solutions. Getting through a book in your current state, may not be ideal. But you may find an audio book version easier.

For now, you need to do things that will help you now. Firstly, make sure you are doing things you enjoy, and getting time to rest, and relax. If not, you will default to instant gratification. I know, because I am the same. When I am tired, overworked and overwhelmed, my ADHD gets very bad. A week ago, I was in a terrible state. I made so many mistakes at work, I was worried it was going to cause me to lose my job. After this week finished, taking time to recover really helped me.

Also, maybe try doing some exercise. For now, just start small. Maybe limit the time you spend doing the activity, to avoid overdoing it. For any new habit, starting small is very important.

You may also benefit from this: https://www.youtube.com/watch?v=fH7N9YRxMYc

Go for walks, take breaks from your study, when you have time, and just take a walk around your neighbourhood. If you need stimulation, you could listen to music, or a podcast you enjoy. Personally, I sometimes find it very helpful to take myself away from anything that will trigger an instant gratification loop. But ultimately, going cold turkey isn’t the answer.

Right now, don’t focus on huge strides, like not watching YouTube, or not listening to podcasts. Focus on taking time out in small amounts to just be present with yourself, how you feel and just trying to be aware. Honestly, even doing this for 2-3 minutes is really good for you. If you need something to guide you through doing something like this, you could try Medito. It’s a meditation app by a nonprofit. The daily meditations can be done in whatever time period suits. I think the lowest is 3 minutes. But 3 minutes is still a good effort. You need to reward yourself for every small win. Going for a new habit that is monumental, and will only discourage you, and take away what motivation you have.

I can suggest more, but I am hesitant to do so, because too many things at once, when you’re already struggling might overwhelm you. I hope you get something from my suggestions, and that you feel better soon. I know how hard and difficult it can be sometimes. You can do this. : )