ADHD/Autism/both people like myself, how the fuck do you focus on things that don't give you immediate gratification

please help (urgent)

I have a thing of gatorade here I am sipping on to try and make dopamine until this lecture gets engaging again (it will, I hope)

@Byte I've had some success with treating those things as a type of 'break', where I turn off my brain from more exciting things for a bit and do something calm and boring, when I'm feeling overstimulated by other stuff. But of course that assumes that you can schedule the boring stuff at will. And it requires some creative rearranging in my brain of what qualifies as 'work' vs. 'leisure' to make all the brain opinions about the boring stuff line up.