such a pain right one thing thats actually helped me a lot with this kind of thing is highlightingwriting 4 or 5 tasks on my to-do list not all so its not overwhelming - setting a kitchen timer for 20 minutes - not phone because the ticking sound can help you hurry yourself up and stay focused on the tasks  - and seeing if you can complete the list of tasks in that 20 mins   ill even add extremely easy stuff like put shoes back in porch - instead of clean room to keep myself going and on a roll with the tasks and making it easier to complete the game of getting it all done within the time limit   then once i get everything done not matter how easy some of the tasks are i get that dopamine hit of feeling good about having actually done stuff and winning the challenge then you do it again and again then youll notice youve completed your whole to-do list in a day   i think game-ifying life can really help our adhd brains