here is a very big key you need to get the dopamine rolling  do one task any task at all it can be as simple as finally taking that empty glass from last months middle of the night water quest back to the kitchen and put it in the sink then you must acknowledge your success man these feels like a gaming tutorial  achievement unlocked slightly less of a slob 100 pts  then while you have the glass at the sink and your brain gets a little kick of “yay me” - when you think “i should wash it while i am here” then do it again you need to self acknowledge the success and you should do it in a positive manner “hey i brought here and i washed it 200 pts me” — you might notice that the momentum will build a little — don’t let yourself get into “then i’ll do this and this and this” - because that’s when the fucking train derails but since you washed the cup you might as well wash that bowl and plate before it gets fuzzy   edit to add you need to force yourself to focus on now only now no future no past… and if your squirrel brain pops up reign it in you can it just takes practice  take a couple of dishes out of the dishwasher and put them away if you want to do all after that feel free… if not so what - you got a couple done if your brain goes “oh i’m on a roll… i should do that thing that i have been meaning to do but couldn’t” - follow it   and when you’re done and i mean you’ve had enough of that for now… you’re done but acknowledging and praising your own success really helps   for me adderall makes all of this about 1000x easier — i must complete a task 30-45 min after taking my pill and reap the benefits of the dopamine upswing… accomplishment all day and oddly fall asleep at 930-10 within 5 minutes of my head hitting the pillow if i start my day playing a lazy sandbox xbox game where there is no accomplishment and ignore my morning tasks… no amount of adderall will pick me out of the “naaaarrrr - can’t do anything but what i’m doing”  adhd zombie mode