House keeping tip for adult ADHD.
I don't care if you *have* to do the dishes, start with a project you feel like you *can* do right now. Dishes can wait, motivation is fleeting.
If you need a friend to keep you focused, call that friend. If you need to be alone to keep focused, chase everyone out.
When you find a project you're willing to work on, DO. NOT. LEAVE. THAT. ROOM. You will hyper fixate on something else.
-instead, make a "clutter box" for every room you'd need to go to. (ie, if you're cleaning the bathroom and you find something that belongs in the kitchen, put it in the kitchen clutter box)
If you want to seamlessly transition your focus from the bathroom to the kitchen, take your clutter box into the kitchen and empty it. Then start working on other tasks, rinse, and repeat. New boxes, don't leave the room, haul your friend with you, etc.
(disclaimer, this isn't going to work for everyone, but it's a nifty way that I've managed to regulate my focus shifting and streamline the cleaning process. If you can't regulate what's going on internally, you can give yourself external tools and habits to help. Good luck!)
