Serious question: there isn’t any tracking software installed on my work computer, and I use a VPN browser extension. Is it still possible for my employer to see what I’m doing?

I think you can do all of the things you said without being overly formal about everything! For reference I have ADHD too. ☺️

God I hate forced formality like this. This is the kind of shit Gen Z and millennials are rebelling against and I’m all for it. It is stupid for us to encourage people to be themselves and then to expect them to act like a completely different person at work, including the way they talk.