Journalling throughout the day to see where you feel most discomfort , even if you do not have an emotive name for the sensory input could benefit from a colour coded to-do list, that you can chunk into manageable actionable steps to be used visibly on a weekly calendar in your favourite colour that you can re-visit may be less of a struggle and you can process it at your own speed.

Encorporating deadlines for certain projects may aid time blindness, which can be like disappearing down a rabbit hole and missing deadlines to keep on track velcro/multi coloured stickers to show progress may be useful and a sensory toolkit may be useful in the workplace. it can be suited to your needs and discreet.