I’m recently diagnosed also, as a 69yo male. So, I don’t have all the answers.
Here’s what I’ve found so far:
Exercise (which you are doing) helps a lot.
Time management techniques
I spend some time browsing this and some other ADD and ADHD sites just to get the overall “feel” for what’s going on with me. A lot of the information is aimed at children and parents, but even those can help.
Hope this helps.
By the way, your written English is very good.