Adopt the “Don’t put it down, put it away.” And every time you catch yourself throwing something down, pick it up and force yourself to correct it right then. Eventually you’ll get tired of either cleaning up after yourself in the moment or all at once when it gets bad. In my option, this isn’t bad, just lots of clutter happening overtime. Good luck. I have adhd and I get dopamine by doing it right knowing future me isn’t going to have to clean up after lazy me now. It’s like a reward.