This isn't really a meme, sorry!
But there was a meme yesterday about how bad days are just a 28 step process to make a cup of coffee. Which yes, I agree with.
But bad days are also "clean kitchen" is too overwhelming and big and vague - looking at you, executive dysfunction. So someone made a little tool to break it down into pieces so it doesn't feel as overwhelming?
Goblin tools! There's a website and an app. I think the website is goblin.tools
I have had the impulse to make lists of everything for much of my life as well. The lists itself were basically replacement tasks to feed the dopamine monster without actually achieving anything.
It is difficult when it is hard to focus; the solution to becoming strong enough to build good habits differ a bit for everyone - talk to a GP if needed.
What I can recommend anyone in a similar situation is to try and live in the moment. Look around, feel, smell, etc. -- then just start doing the first thing that takes your attention and try to finish it. Does not matter too much if you do not completely finish a task and start another, switch back later. As long as you are working on things that matter. You can always hone in the process a bit more later.
Not easy, you will get there!
EDIT: Oh, what has always helped me a lot as well: Doing things together with someone.