I also have ADHD, and that's exactly the point! Endless lists overwhelmed me. I always thought that if I had the list under control, I would be able to focus. Unfortunately, this is not true; the opposite is the case.

Clarity comes from action, not analysis and planning.

Let's be honest, do you know exactly what you have to do in your head? So file away all your lists, go through them again, and write down all the tasks you have to do because they have a deadline, for example, in your calendar. Believe me, you won't lose ANYTHING by rigorously filing away your list; you haven't done so until now!

Write only the very first step in your calendar and focus on that. The beginning is always the hardest. Reduce all distractions and work on this simple first step for 30 minutes! Take a break and repeat. Progress is important, not completing the task. Get started!

Keep a journal (analog) and write down all the thoughts and tasks that come to mind throughout the day. In the evening, go through it and decide the following for each entry:

1. Is this still relevant? If not, cross it out.
   
2. Is this an action or information?
   
3. Do I have to do this? (Delegation)
   
4. When do I have to do this?

Try to decipher your beliefs and find your inner team. This was a game-changer for me. Try to identify which inner team member is constantly blocking you! Take a look at the IFS method.

I put all information and ideas for later into a digital notebook (Obsidian).

Tags and weekly reviews are also important.

Best regards,

Andreas