You should do the 5 senses method. When your mind wanders, name 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste.
Well I have ADHD too & yes it can be hard sometimes but the way I see it is to listen to chakra healing music or listen to your favorite song for at least 3 times