First off don’t beat yourself up over this. Second this isn’t something you can address over night. If you have ADHD meds and you’re not taking them, taking them will help. If you don’t have meds, ask for help from parents or family in finding a doctor to be treated. Another thing is a therapist. Talking about this helps. I also highly recommend DBT therapy.

Is it having other people around that helps? Have you considered body doubling?

First item on your list should be something fun. Something your parents would disapprove of being there. Something that you might even hyperfocus on. This is the hardest part of reclaiming your mind and also the most important. The goal is to wash your parents' task-master voices out of your head while unleashing a huge dose of dopamine. Then, when you've had your fill and the dopamine is still flowing, turn your attention toward the next thing on the list.

First off, that's fine. You aren't a bad or lazy person for this. Sometimes you just need a day. Sometimes more. Welcome to ADHD.

You probably feel the full weight of that list so pick ONE thing and make it your only goal. Forget about the rest. Don't worry about triage yet, pick whatever you think you're most likely to actually accomplish.

So now you wake up in the morning and you've got a single goal for your next 16 hours. You probably have something you'd rather be doing...make that reward. Clean the dishes and you can game for the rest of the day.

That's it! You can stop there if you want! But it kinda feels good to accomplish something, yeah? So maybe you do one more thing. Or maybe you just game for the rest of the day. That's fine, too. You already hit the mark. And now you know you can do it so next time that task won't add so much dread to the pile.

A silly thing I do when I'm having executive dysfunction is to mentally convert the tasks into a dozen trivial "steps" and narrate it to my dog. "Step 1, bring the bucket to the tub! Step 2, fill it with water! Step 3, add some soap! Yeah! Only 10 steps to go until the floor is clean!"

theres an app called Due which is really helpful because its loud and it keeps bugging you untik you check the item done and it lets you type the deadline/due date in natural language so its super easy to input tasks and har them dated properly very easily

Also, it might be helpful for you to limit yourself to 1 big outcome a day and limit/reserve your energy for that so you dint get overwhelmed.

Once you pound back enough Wins and things improve in your environment, it will be easier ro start doubling up and doing a little more per day till you get where you want to go and for your conditions to improve.

Take it slow but determinedly and keep dreaming up what or the ways you you need things to be improved and work on gradually bridging that gap. Listen to a soecific enjoyable book or podcast just for the times you're working on what you want to get done or improve at so you have a cue to your being that triggers your action mode

Theres another app LongDay or you can do Dr. David Burns 24 hour schedule exercise where you plan your day in the morning and later annotate what got done. The impirtant osrt of this scheduling is it gets you to gather what you want to get done and schedule it (inherently estimating the duration of time required + naturally seperating things with breaks here and there to create a realistic and practical roadmap for reaching your objectives and actually having objectives you' ve purposefully designated

(I like the Daily Activity Schedule with 30 minute or even 15 min blocks but its more important to get going get going. Start hourly and master that then you can expand that but hourly is ideal at the start for getting the process mastered and having a more manageable agenda to fit around all your existing obligations.

1. Write out all the outcomes (not what needs to be done, its what you want done ultimately, leave the how for later
2. Put all the usual milestones of your day (meal times, sleep window, work, school, ect) first to give you a scaffold or structure to make sure priority things that are most necessary are allocated enough time and you dont ignore important needs/limits
3. Block out your outcome(s) with the most laborious (emrequiring the most effort or stamina) being scheduled earliest possible so you have the most energy to deal with them