I am a list maker myself. I love crossing things off on paper, which helps me stay focused. I make small goals for myself and even add things like eating and taking a shower, so that I feel accomplished even if I don't cross everything off the page thay day. I also use my phone alarm a lot to set reminders for myself and to also time things. For example, I may clean for 5/10 minutes and then the alarm let's me know i can take a break.

I struggle with the same thing, maybe look into how people stay motivated and to stick to a schedule with rapid cycle bipolar, ADD, ADHD, and even OCD. It helps me to look up what those similar people do, but I definitely understand and feel your struggle, you got this though, i believe in you❤️