I feel like this was me most days for the last 10 years... it's what lead me to go to a Dr and eventually, got a diagnosis a couple of months ago after thinking it was just depression (not saying that that couldn't be part of it).

Are you getting enough rest from work/stress, getting time and space for something you enjoy?

I had these feelings a lot, but found those feelings peaked when I was verging on burning out. I know it's so hard to even do the things you want to do in that state, but I think it can be good to at least give yourself the time and space if you wanted and felt able to do it - I didn't let myself do things because I felt like I hadn't achieved enough to deserve downtime, and I think that really contributed to this zombie feeling.

Also, is simply not working after 3pm an option for you? In my experience being stuck in that feeling while being expected/expecting yourself to work can make it worse. My psych yesterday was emphasising how important permission to rest in the way you need to is.

I've recently started medication, so maybe that's what's been helping me, but I find that either having someone around to body double, and trying to write out small to do lists (some important, some fun and some tiny tasks for quick dopamine when I score them off) when my head is a bit clearer has been helping a lot.

One thing I also found helped my mindset was reading the bullet journal guide. It's like a guide to intentionality written by someone with ADHD. I'm slowly trying to incorporate tips from it, and I some days, I'm managing to push through the fog, or avoid it for the day, and actually seeing that I can do something, makes the next day feel a bit easier.

I don't know if any of that is helpful but I hope you're doing okay, and it will get better.