Thanks for sharing this problem. I bet it’s really common in adhd but not spoken about so much.
Yes martial arts based exercise e.g. qi gong can be great for focus and building your confidence in yourself then relationships may feel easier if you feel better about yourself. I’ve been single for a long time and I love it now, have good friends. Flirting can be fun but I feel confident enough now to be single and enjoy my own company, and anything else is a bonus. Mindfulness meditation has really helped with this. Yes I too was diagnosed late in my 40s it was hard looking back on the failed relationships. But I really value myself now, diagnosis has helped with accepting myself at last. Good luck and spend some time building your confidence in yourself as a person first. We deserve it we’ve come through some huge challenges!