Learn all you can about your ADHD and comorbidities. Most folks think it’s simply: hyperactivity, lack of focus and impulsivity. Yet, there is so, so much more to it. And as they say, “knowledge is power.”
When it comes to cleaning, you need to make everything in your place as easy as it would be to throw it on the floor so get buckets for everything! Like the cute ones from target and you can just have buckets and throw stuff in them and put them on shelves
Noticing when I’m immobilised and telling myself that I need time out helps me adjust my mood. It can nip negative thinking in the butt.
The idea that you spend a morning doing things that don't give easy dopamine. So taking the morning away from devices for example. It helps you start the day by finding something else (like tidying) to do. The idea is you get dopamine from the tidying once it's done and it starts your ADHD brain looking for more of that dopamine. Rather than starting by doom scrolling and being stuck there all day because nothing else gives as easy dopamine. I hope that makes sense!