How to Reduce Brain Chatter and Organize Thoughts?

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I’m reading a book on ADHD, just at the beginning and looking for answers, but I can hardly focus.

Digital fasting from sunrise to sunset reduces my anxiety and calms my mind, but the effect fades when I return to my devices. I may need a complete digital fast, with no social media or forums.

Wim Hof’s breathing technique works well, but its effectiveness also fades after a few hours, and I would have to do it multiple times.

Any suggestions?

I find that listening to piano renditions of the band Coldplay helps reduce the brain chatter in my mind. The music is calm. I number thoughts to organize them; which is helpful.

Have you tried caffeine or nicotine? I find either or both of those help with my concentration, especially while reading.

Pour some sawdust in the sump