How do ya'll handle your schedule with work/studies?

I am (29m) an athlete and I am currently studying a career switch.

I really struggle with transitions, short tasks and concentration, and I cannot take medicines.

My biggest issue is time in between sessions and getting my brain back into concentration mode. This maybe is an AuADhD specific thing, but it's so inefficient.

I train every day, and have most of the days double sessions one in the morning one in the evening.

However in between going-returning from training place, eats up another hour, and then shower, recovery eating, etc. by the time I am able to sit down it's late morning almost lunch time. And then concentrate for it while having lost so much time. It's like I cannot handle so many things at once in a day/week.

I become completely inefficient on being able to concentrate on studying, and can't advance when I do more than 2 things in a day. I end up feeling so overwhelmed and so overstimulated.

I have tried going by bus: it takes just as much as going with my bike. I don't have a car.

I tried waking up earlier, which helps. But still..

Does anyone by any chance have any tips?