I'm so sorry, that's rough. I know what it's like! I have heard something that helps a lot is writing down the consequences of not doing the thing, whatever it is. The ones with bigger and dinner consequences are a higher priority

This is like my ADHD brain to a T, felt!

I feel this on a deep personal level. The best way I've found to do it is to separate the list. I'm not sure how in depth you go but start with "imperative" tasks. Feeding yourself (and pets or plants if you have them) showering and things like that that you do every day. Then "important" tasks. Taking out trash, cleaning your dishes and washing laundry. Stuff that doesn't need done necessary every day but you need kept up with. Next "in depth" list. Stuff that you know needs done but could live with waiting to do such as dusting or vacuuming. Last make yourself a "support" list. This list i use to backup my mental health. Scheduling time for a small snack when you've done another task. Text someone you miss. Play 30 minutes of a game or social media. Whatever you do to calm yourself and brings you joy. Sorry it's a bit long but I really hope this helps out at least a little.