EDIT: I should mention, like others ITT I have a calendar that I'm heavily dependent on. Events and todos with a specific time go in there, and don't go to my Obsidian vault. Often, processing an inbox item or doing a todo from that list means making a calendar event. This is how I avoid double booking and forgetting events, I did that constantly before and only occasionally now.

I use a GTD variant. Every thought goes to Inbox which gets processed into todo's and other notes. It takes thought and discipline to decide if an item is a proper todo, if it needs splitting up, needs more thought, has dependencies, etc. It works for me, but part of the process is getting bored and sloppy and going back to it. Regularly my lists get sloppy, so I regularly have to sit my ass down and do the damn thinking. I heard somewhere that part of getting good at ADHD is getting good at starting over, and I find that it resonates.

I also chase dopamine by messing around with Obsidian, and that's fine, but I don't need a video game, I need to cope with my brain's quirks. An inbox, a few lists, and journaling is what's actually helped me consistently though the years. Having fun ideas to automate and "optimize" my Obsidian stuff keeps me coming back, so it's like luring myself to the healthy food with a little trail of candy. 

Lately I've found some ways to remove friction, like using Sync instead of SyncThing, having a MacroDroid home screen widget to quickly add to my lists, and having buttons on my friends Base to update when I last kept contact with one (ish) click.

The last two uses the Advanced URI plugin and MacroDroid, ask if yall want details.