I have a problem that every time i want to start new hobby, i cant work on it for long enough time to develop it into a habit. I quit the hobby i started even less than one month after starting it, even if i am excited and interested in working on it for a long time.
Since i dont know if i really have an adhd, because psychitriastists i went to say that i dont have adhd, despite i have common symptoms like lack of motivation, problems with learning and work, and problem with working on hobbies for a long time, i need to somehow find a way to work on a single hobby for a long time, without meds.
I think the amount will depend on you. Are there any hobbies you have put down and come back to before? I’d start with those, and expand as necessary. I’ve also found it helps to have hobbies with different levels of energy requirements. Writing, for example, take a lot more mental energy than watching Star Trek, so Star Trek is a good fallback for me. Often watching an episode or two will be enough to get me in the mood to read, or write myself.
TTRPGs are high energy investment as well, but they have the added benefit of being a group activity, so there are other people I’m motivated to not disappoint by flaking. I would definitely recommend a regularly scheduled social hobby. It can be a lifeline when everything else is chaos