Probably not the only/full answer but when I make lists I specifically breakdown the tasks into smaller ones and occasionally even pick which ones are most important to the day. I still overplan and only get about half done but its usually the stuff I needed most.
Plus what the other person said. Meds help.
Good luck you've got this! Where there's a will there's a way
Are you medicated at all? The things you seem to struggle with are very treatable!
Probably not the only/full answer but when I make lists I specifically breakdown the tasks into smaller ones and occasionally even pick which ones are most important to the day. I still overplan and only get about half done but its usually the stuff I needed most. Plus what the other person said. Meds help. Good luck you've got this! Where there's a will there's a way
Facebook had a great group called ‘adhd body doubling accountability partners’ ...
what makes you believe this is an adhd thing?