I have something similar and only when my lack of eye contact in conversations was pointed out to me that I knew/was conscious of it. Spent a good many years oblivious to it.

heard some people mentioning maintaining your eyeline on the nose bridge, brows or forehead, but I tend to get tired after a while, and also notice that not many people are bothered/make a big fuss over the lack of it? So long as you start off with some and come back to "check in", like "I am still listening and attending to this conversation". yea but it is very tiring, even for people who do not have issues with executive function. I guess it is more tiring for people with adhd because we have to attend to so many otherbthings.