I have about equal problems with under focus in areas outside programming like project management compared to problems with hyper focus when programming. I often end up so focused when programming that I won’t notice people talking to me until they wave a hand in front of my face. I really like Tandem (free app) for a single feature: it will auto-join Zoom meetings on your calendar, and it pops up a BIG bar at the top of your screen about 2 minutes before that slowly counts down. It’s about the only thing I’ve found that gets me into a meeting on the dot instead of 1-2 minutes late.
To deal with project management shenanigans like tasking, backlog grooming, prioritization on projects I run, I find it really helpful to “force the issue” by doing a quick 15 minute collaborate re-prioritization session with my project group before any bigger whole team meetings. That’s been a lightweight way to “partner with more organized teammates” without someone turning into my perpetual minder. This is an area where medication helps me too; I really needed medication to get through most of college, but didn’t need it at all to advance from newgrad to senior at Airbnb. As the scope of my work continues to expand and project management becomes a larger part of my role, I’m resuming that part of my treatment.
The other killer tool for me has been Notion (disclaimer: I decided to work at Notion after realizing how much it helped me). I used to “lose” a lot more work items when I needed to track them in JIRA; often I gave up waiting for it to load or struggling with the IT department locking down things like bulk changing issues. Being able to write up issues, brainstorm them, and then make fine grained checklists all in one place works a lot better for me then juggling JIRA and Confluence. The same goes for personal life tasks like tracking a job search, shopping for furniture, or indexing home contractors.