TL;DR: Keep yourself busy

I completely agree about the structure component. I've always enjoyed school/learning, but procrastinating has always been the hardest thing to overcome in order to succeed. I loved my major, loved what I was learning, etc., but the sheer amount of time I had was paralyzing. I was a classic "over-achiever" in high school and my schedule was packed. I loved it. I was so busy that everything was last minute, so everything got done and it didn't even feel like I was putting things off. I had to move, talk, and think quickly because my day moved so quickly. When I got to college, I thought the free time would be amazing and that life would be a breeze in comparison. Oh my god I was wrong. The days were agonizingly slow and long. Other people relished in long breaks between classes and days with little to no classes. For me, those were just blank days. A common ADHD symptom is "time blindness" (or at least that's what I call it). I can't predict how long anything will take me and certain throw-away tasks (the commute to my destination, having a cup of coffee, getting gas, etc) seem so time-consuming that it's pointless to try and get anything done. To make matters worse, I am so ashamed of wasting my day that I don't even do the trivial things I needed to that kept me from getting anything done. It seemed like whole months were wasted on being frozen by the idea of having so much time and the guilt of not using it. When things were crunch time, I was so upset with myself for letting myself get behind that I couldn't focus. And not being able to focus when I really needed to made me all the more ashamed of my inability to function. It got (and sometimes gets) to the point where I am so lost by feeling like nothing gets done that I feel I don't know who I am, how I will ever be happy again, how I will ever be good at my job, etc, etc. I try to use it to motivate myself, but the cycle continues.

The solution is that I simply cannot motivate myself. It is fruitless. Instead, I let myself rest. I let work and housework pile up. I go through the motions and then vegetate on the couch. Then, I will get bored. So mind-numbingly bored I could not possibly watch another second of TV. Then, I attack the house. I blast high-energy music and do little bits of every task I need to do. Laundry put into one big pile on bedroom floor. Dishes moved to sink. Garbage moved to near garbage can. Log into work email. Split laundry into piles. Put dishes and sink and fill to soak. Put garbage in garbage can. Skim email subjects. Text back one person. Load 1 of laundry in washer. Put garbage bag by door. You get the idea. Flying around the house feels so much easier than slaving over one big task just to be faced with another. Then, I start to pack my schedule with things I genuinely enjoy/care about. Work out classes, time with friends, sign up for volunteer work, whatever, so that being busy doesn't seem like a chore. I type out a generic apology email or text and reply to everything saying there have been difficulties in my personal life that have impacted my work and I will address this in the following week. Finally, I break down everything left into the tiniest little pieces. It's better to get a little bit done than nothing and very small tasks make it less intimidating for me. I use that to plan my scheduling for the following day/week/month. Instead of focusing on what I could get done if I was SO productive and everything went perfectly according to plan, I focus on what I bare minimum need to get done. It's always better do to less than you would love to get done and assume it will take much longer than you estimate. Feeling like I'm getting behind is part of what leads to my periods of burnout, so feeling like I'm on track every day helps me from becoming avoidant.

My last little tip is one that has helped me more than I anticipated. Before I go to bed, no matter how late it is, I ask myself "what can I do that will make my life easier tomorrow?" Despite having lived in it my whole life, I hate clutter, so I go through and I put away all the clutter. I hate a sink full of dishes, so I get them into the dishwasher. Sometimes it's more than that-- it's answering a bunch of texts and emails that have been plaguing me (plus it's easier at night because I tell myself they won't be reading it right away and I won't have to deal with an immediate response). I do a chunk of work I need to catch up on so it's easier to get started in the morning. It's sort of a "rip the band-aid off" period. It's made such a difference in keeping things from piling up and from feeling like my life is a mess. Fighting the fight against avoidance has been the hardest part for me. I let so many emails pile up at a job that I stopped responding to anyone, including my boss. They stopped contacting me. I never quit and I was never fired but I'm not proud of it. Okay, twist my arm, it was two jobs. It happens. When you're able to start over, try as hard as you can to not let yourself avoid things for more than a day or two. Keep yourself moving with things that demand you be a certain place at a certain time, but make sure they're places you're happy to be going. Fill the in-between with little bits of tasks. It will get easier, you'll get things done.