I Cant Seem To Focus At All. I Am 24

i cant seem to focus at all. I am 24 and fidgeting is still a major part of me. When i am at work, in class or anywhere, i get distracted within seconds and it feels like my head keeps spinning all the time. When i was much younger, i was told I had ADHD but being just me, i don't like medication or anything that involves a hospital. Are there are modern home therapies i could use to solve this problem or can things like yoga help?