Wow! Do we share a great deal when it comes to ADHD? I believe we do!
I tried using the basic approach with apps on the phone which made for a boring phone and drive me insane with not enough. I’m never happy.
I do the note taking with pen and paper which works. I also use voice memos and Crayola Crayons in the shower. The ones you can write on the shower wall. It works for when the shower is my thinking refuse.
If you want some tips let me know. I’ve been ADHD since 7 when they didn’t understand it. I’m 62 now and still dealing with it without meds.