I have adhd, and would really appreciate some advice on how to reduce the symptoms?

No short answer :(: Adult adhd is being recognized more than before. Besides medications, you want to work 4 main areas: 1) sequencing 2) organizing 3) abstracting 4) planning. Takes practice, but take one task and try to master it. If you cannot multi-task, don't. Pick 2 tasks and be good at it. Your self esteem will thank you. These days there are a lot of organizing tools available as phone apps. Consider using it.