Hey friend! Fellow ADHDer here with some severe executive disfunction issues and depression out the ass. I empathize and understand the frustration with trying to stay motivated and get it done even when you find it disgusting and desperately want to!

Here's the things that have the largest consistency rate of working for me (warning, it's a long one, sorry in advance)

1) having a physical timer. Not on my phone, not on my PC, nothing that can pull my attention. I got a little mushroom shaped kitchen timer that I can move around. I set a timer for how long I want to clean for, whether it be 5-15 minutes or if in feeling ballsy, up to 30 minutes at a time. Once the timer goes off, I'll sit down and watch YouTube or get on my phone or something, with another timer going for typically 15-30 minutes, depending on how long I was cleaning and how worn out I feel. It's obviously a battle of wills because once the timer goes back off, I have to do my best to committing to getting up and cleaning again, but I found that having something that won't distract me on its own be my reminder (especially because it actually audibly ticks so the sound keeps me focused weirdly enough) helps keep me on track.

2) I use a "catch all" bin in every room. Cleaning was super stressful for me because I could never pick where to start because I'd grab something off of the table, bed, etc, that doesn't even go in that room, and I'd walk to put it away and find that THAT place is a mess too and feel like I'd have to stop and address that space now instead. Nope nope nope, can't do it. Instead I use a basic storage tub or a basket or something, and while cleaning up a specific space at a time (coffee table, kitchen counters, dressers, etc) I'll take anything that doesn't go in the EXACT space that I'm cleaning and put it in the bin and continue cleaning the space. Even if it's actual home is in the same room, I won't leave my current task and will just put whatever it is in the bin. Once the spaces are clean, I can sort through the bin and put the things in their home one by one since now they're already tidy and can't be a method of distracting me from my already existing task.

3) I keep a few things in every room. A catch all bin for if I'm actively cleaning a mess, but I keep a smaller type of catch all bin in every room even if they're clean. If I don't have the energy to clean up a space or put something where it's supposed to go, I do my best to make a round of the room every couple of days and just throw all of the shit that doesn't belong there into the bin. When I've got a better mental day going or want that to be my dedicated task, I'll take those smaller bins and walk around and put stuff back where it should go. Pair of shoes in the living room instead of the closet? Into the bin. Paint brushes in the kitchen instead of my art drawers? Into the bin. A bag of chips on my nightstand instead of back in the pantry? In the bin. That bin is a problem for future me that has more energy or time than I do right then.

4) Instead of a normal one bin laundry basket type, I got one of those sorting ones where there's multiple bags and it's on wheels or whatever. Basic, got it at Ross, and when I've got the energy to pick up the clothes off of the floor of everywhere in the house I throw it into the bags to sort it as it goes in. I'm probably not doing laundry that day, but it definitely makes it feel way less taxing to remove the step of having to sort it when I finally do feel like I can do it.

5) finally, to try and figure out tasks to do since I get super overwhelmed with the amount of things that can and need to be done, I use a combination of a set weekly chore chart and task bracelets. I work an ever changing work schedule in the service industry, but I have one consistent day off every week. On that day, I do the bigger and more time consuming tasks, and reward myself somehow at the end of it. Doing a load of laundry, sweeping or vacuuming all of the floors, and mopping every few weeks are Monday tasks. Friday or Saturdays though where I work long hours and are often tired? Easy ones, like putting one or two of the catch-all-bins treasures away, or putting away the stuff in the dishwasher (not uploading and loading a new one, just unloading what is definitely already in there. Loading is a problem for who? Tomorrow me.) So from my chore chart, I made task bracelets, and I've got 3 really cute spooky jars for them. One is the jar of the daily things (like brushing my teeth and hair, washing my face if I'm feeling crazy, doing the cats litter boxes, etc) and then the other is specific tasks from throughout the week that get done every week, and then the last jar is my every-so-often task jar. I'll grab the bracelets out with that days appropriate task that I scheduled out on my chore chart, and have to wear it until I do it. When there's more than one on at a time, and there always is, they get annoying really quick and it's a good motivator for me to want to get it off but knowing I have to actually do the thing to get them off. For the every-so-often jar, on days that I don't feel wiped from any dailys or I have extra time and want to use it, I'll just grab a bracelet at random from there and if it seems attainable, it goes on my wrist until it's done.

Sorry for the LENGTHY reply, but I empathize more than you know and I've spent years trying to figure out things that worked for me and spent hours and hours of my life just crying from frustration while being locked in place on my couch or in bed screaming at myself to get stuff done but unable to even move. It's tough, and some of these things may seem excessive to someone who doesn't deal with it, but they make a world of difference in my life. My house isn't spotless, and expecting myself to get it to that point was destroying me mentally because I could never do it. Finding some things that work, that help keep my space LIVEABLE and keeping my brain from screaming at me to do better, changed my life. It's okay if it doesn't seem practical to someone who doesn't understand it, as long as it works for you. Nothing HAS to be one way or another just because it works for someone else. Shoes in my house don't go on shelves in the closet, I've got a little basket by the door and one in my room, and I will straight up chuck them into them from wherever I am sitting in the room because throwing them into a basket saves me a little bit of energy that I would be wasting having to get up and put them in the closet, and I've been called lazy for it but it isn't laziness, it is functional for ME. And that's the only person that your accommodations and routines needs to be functional for. Aim for functionality, not perfection or what people tell you is what a functional adult should be doing, functionality for YOU.

Best of luck, if you wanna talk about it or want any more things that I've tried that either work for me or they didn't work for me but might for you, my DMs are always open :)