Okay, that’s fair.
“I didn’t know I was supposed to be home earlier” is kind of a weird sentence to hear an adult say, though. Like, that sounds like you don’t have a choice in the matter, like your partner gets to decide things unilaterally and you’re left hastily rushing to catch up.
Usually what I try to do is, when tempers aren’t high, work with my partner—outline the problem and work together, the two of us fighting against the problem. Explore the boundaries here, get creative—can you sleep in another room? Is it motion, is it sound, is it light that wake them up? Can you minimize that enough to learn how to not wake them up, or can they find earplugs/a sleep mask that help from their side?
It doesn’t sound like ADHD is the problem here, honestly. It sounds like your partner has you in kind of an unwinnable situation, and the best way to fix that is to renegotiate the rules of the game.
Oh, there is DEFINITELY a point where too much cheese becomes a mistake. Somewhere around 400%, I think. I felt sick for days…