I need advice

30 years old male. Diagnosed adhd since I was a child. I’m starting this because I assume this is the main root or this itch Ive always had ?..

As probably alot of peopl here, I’m intense. I do something at 100000%. But this isnt always so good. I’m a paramedic, I have tough schedules, I easily fall down addictions such as gaming ( mostly ) and pretty much crave dopamine. Im always on my phone, watching videos. My mind is NEVER quiet. Its exhausting. My social battery burns out verry quickly even tho I’m always the one talking and being funny in a group.

All of the above bring me to these : I havent been working out for years, I eat like shit ( luckilly I guess I have a good metabolism otherwise id be fat). And i never wanna go to sleep. Youtube, tik tok, netflix, gaming, etc etc etc. So I’m tired. So I dont work out. And so I eat easy stuff : suggar, fat, sodim, etc et .

I probably put this worst as I tend to always do. Im a super lucky person. Successfull in my field of work. I’m married and my amazing little guy is now 8 months. But Im tired of saying stuff like « I need to do this », etc. I want to be someone who doesnt complain all the time. I dont want to be irritable either. I just want to because a better human being overall.

So here is what I want to know : what worked for you ? How do you set up objectives. Did you read a book ? Took a course ? I want to shut the fuck up and do these things. Work out, eat better, and not feel like shit every day haha. Thank you for reading this. I really could use a hint on how to set my bearings straight…

In the last few years Ive tried going back on some adhd meds. Im now taking biphentin, verry low dose.