Need help with focus and cleaning due to ADHD

I absolutely agree with stickers being a method—my cleaning routine IS my hyperfixation so I unfortunately all can say is that introducing a new item into the room is the best way for me to handle it on days where I can’t 😵‍💫, usually this involves things like Squishmallows—I will feel myself want to rearrange my bed, then because I’ve done that I’ll utilize studying as a focal method.. And then the next thing I know I’ve cleaned my entire room and it’s 6:30 PM instead of the 4:30 I wanted to start my studying sessions at. (tldr: bring a new item into your home, even if its small—literally I’ve found rocks I find that are neat work for this too, or utilize studying/making your room “eye-candy pleasing”) (Please note this method doesn’t work for everyone! it’s just something that works for me because I hyperfixate on cleanliness/organizing piles)

What I do is small sections at a time with alarms to keep me on track

Also music...and body doubling! (Look up body doubling adhd if you haven't heard of it). Basically if you have a friend that can come over and just chill while you clean, occasionally help, but mostly just keep you on track.

I've been trying to get rid of 5 things (trash or donate box) Daily because you can't clean clutter, and it accumulates really easily. Also a chore chart with stickers!

for me i have the absolute hardest time trying to focus on anything especially when i’m cleaning my room, medicated or not. when i have been able to clean i put on a playlist filled with songs that motivate me/are very upbeat or put on a movie with action going on for background noise.

For me, a checklist and loud music. Hide my phone, and set an alarm every 30 minutes to an hour to remind myself to get back on track.