Might as well not even start. There's too many tasks now.

this just heightens my anxiety and will ensure I do none of this.

I just finished reading how to keep house while drowning and it changed my life

I'm supposed to do this everyday? I came into work, isn't that enough?

https://tasks.org/ (free and open-source android app) and especially it's homescreen widget is the sole reason I survived the last few months.

ADHD disclaimer: the app has overwhelming customization, but I've been using it for a long time basically without changing anything. Just add the widget to your homescreen, and you don't have to ever open the app again. You can then add new tasks from the widget button. It also has a ton of options (and subtasks!), but you are perfectly fine with just the task title.

Fuck I love goblin tools. Best thing ever imo

I have had the impulse to make lists of everything for much of my life as well. The lists itself were basically replacement tasks to feed the dopamine monster without actually achieving anything.

It is difficult when it is hard to focus; the solution to becoming strong enough to build good habits differ a bit for everyone - talk to a GP if needed.

What I can recommend anyone in a similar situation is to try and live in the moment. Look around, feel, smell, etc. -- then just start doing the first thing that takes your attention and try to finish it. Does not matter too much if you do not completely finish a task and start another, switch back later. As long as you are working on things that matter. You can always hone in the process a bit more later.

Not easy, you will get there!

EDIT: Oh, what has always helped me a lot as well: Doing things together with someone.