My strategy these days is to just give myself a break. If it takes two hours for the dishes to be done then it takes two hours. It's whatever I got it done. I now only use aggressive reminders for important and less frequent things to prevent me from becoming numb to or overwhelmed by alarms. I also do this super dorky thing where I have cleaning roll tables that I use every day. One is for like surfaces, floors, walls etc and one is for rooms etc. There are a few tables but they all cover more niche chores that are easily overlooked and then have little extra things like "find a permanent place for something". It's made a shockingly big difference because it's kinda fun to roll and I end up doing unpleasant things I would normally try to put off if they were on a list lmao. If I roll a nat 20 I get a free lazy day to use whenever I need a break. If I roll a nat 1 I have to roll for a second chore 😅

And yeah, in case it's not already overwhelmingly obvious, I got a heavy dose of the ADHD you were correct.