Can’t speak for the OP but in my case, reading is what I do to unwind before sleep. If I let myself work on hobbies or projects until I want to sleep I’ll either be up until 5am doing “one more thing” or won’t be able to sleep because my brain is still working. I need to stop all “thinking” activities at least an hour before I want to sleep. So I read in that space. The caveat to this (because I can also read until 5am if I’m engrossed) is the moment I notice I’m feeling sleepy or I’ve had to go back and re-read a page because I drifted mentally, then it’s time to shut the reader and go to sleep. If I try to power through to finish the chapter, I’m too likely to have caught a second wind and be up all night.

I use a kindle set to the lowest brightness setting and really make a point of reading before I sleep most nights.

I’ve drilled it into my head that if I’m not reading or focused on quality sleep, everything else will suffer. It’s been true for decades and I’ve been disappointed by finding it out again enough times that I generally believe it now.

No phone, no late night computer/work, just reading if I’m not asleep and otherwise sleep. It’s so important.

I don’t claim to be a particularly intelligent person by any means. This change has done wonders for being less stupid, however. Reading really does stimulate your brain in such positive ways. You probably won’t notice when you’ve stopped for a while and that’s a serious shame; we’d probably all read more if it was more obvious how much better we are when we do it. And of course the sleep hygiene plays a huge role too.

Occasionally I fall off the wagon for a week or two due to family stuff. To be honest, my wife hates that I read at night, and that’s friction as well. When your brain has a tendency to work against you though, you really do need to take action to build routines that keep you sane and on a good trajectory. My wife would hate it more if I allowed myself to sleep less and indulge in other things in the evening, so this is a lesser evil that keeps my cup full so to speak and helps me stay on track.

ADHD is all about the pit of success and elimination of problematic systems or temptations, in my experience. Make it hard to fail.

Edit: I should add that while it seems boring or impossible with limited time, the routine encourages better sleep (at least in my case) and as a result, better results of my efforts through the subsequent days and weeks and so on. I end up with more time to do stuff I like because I’m not making as many poor choices due to a lack of sleep, corresponding poorer diet, decreased productivity, etc.

I struggled with this part for most of my life and didn’t truly believe it would make a difference until it did. I’m a much better person when I let myself sleep. My brain yells at me not to most nights, but it I can cut through that I will have a better following day without fail. That effect compounds far better than I would have guessed before.

The whole basis of making this work is the commitment and ideally interest in cozying up with a book you want to read. Soon after, because you aren’t 13 anymore, you will pass out. If not, you gain the significant benefit of having not been staring at a screen, engaged in thought, eating, worrying, etc. Your sleep quality will increase even if you read extra some nights.

I keep a book near me while working.

I can't really 'break' on the computer because that's where the work is happening. But I can push down the laptop screen for a little while and read for 10 minutes, no problem. A physical book is a different modality, different everything, and sticky enough to keep my interest but not so sticky I'll lose an hour without noticing.

Do that 2 or 3 times during your workday and you'll be finishing books in no time.

I use a similar technique with ebooks on my phone.