I recognize 90% of those symptoms as add.
Unfortunately, I don't think it' s possible to alleviate them without meds. I'd put all my energy into finding a p-doc who will prescribe standard stimulant meds, take them for a while and learn the new reponses they allow you to have, go off them, try to cope, then go back on them periodically.
I don't know of any other solution, but I know the results are worth it.