Every interruption charges you twice. There is the chance you never come back to the work at all, and there is the effort it takes to come back when you do.

A consequence has to cost the person whose behaviour it is, in something they actually care about. If missing the bus mildly annoys your teenager and wrecks your morning, the cost is landing on the wrong person.

Whatever the record is, do it the same day, every time. The salesman writes his notes in the car outside the client's office. Not that evening, not on Friday.

Mindfulness practice is good for most people, and may help a little more if you have ADHD. Treat it as something supportive rather than as the treatment itself.