Both on Android, and iOS, opting out of notifications solves most of the problems. You can do all on your own time without constant nagging, and leave notifications on for the communication channels you really need.

However, what I hate with passion are shopping and delivery apps that suffer with disabled notifications (I don’t know when things arrive, and that would ideally be good to know within seconds), but enabled notifications mean that there would be a lot of spam notifications about ordering and buying more.

Maybe I’ll try that. I listened to audiobooks/podcasts at 1.4x, because otherwise, seems similar to you, it’s painfully slow to be able to focus. But doing something during listening is still either focusing on the podcast and doing the task wrong, or doing the task right but missing half of the contents, sometimes even forgetting that someone is speaking in my ears right now. Maybe speeding up is an option, thanks for suggestion!

The worst thing I really want to be able to listen, and feel like I’m missing out on a great experience otherwise, and this annoys me. :(

So, podcasts are not ADHD-friendly, it seems. Because for me it’s either full focus or none at all.

I will cautiously say that these tools have their use for non-programmers. For example, I have to store some data in the format that would be easy to plot. I could spend half an hour doing that in Origin each time and hope its quirks won’t crash it… or I could use my rudimentary Python knowledge to shove comments into Copilot and correct my output by trial and error and have an ugly script that would nonetheless do the task every time in 5 seconds. Or I could learn to actually program and have non-ugly scripts. But I probably won’t in the foreseeable future, because it’s very time-consuming and what I do with AI tools is for myself, not for production.

For those who program for life it’s a different story. I won’t give up my primary research tasks to AI and I hope programmers won’t give up their primary job to AI too.