It’s okay. Just do the small thing that’s in front of you.
The key is to keep connecting the noticing of a task, no matter how small, to the execution of the task. You see a spot of spaghetti sauce on the fridge? Clean it.
There’s a reason you didn’t see it for the previous twelve hours but you’re seeing it now: your subconscious is signaling that it’s the right thing to focus on.
“But it’s too small to matter. I need to do the important things”
Oh? How’s that working out for you?
Trust me. Just respect the small things enough to do them right when you notice them, and trust your ADHD ping pong strategy that while it might look inefficient from the outside, it is efficient when everything including willpower resources are taken into account.
We struggle so much with trying to adapt our own patterns to some idea of how we should act. But sometimes the optimal solution is so complex we can’t conceive of it.
Our entire mind has more processing power though. And when you suddenly notice a little problem that you didn’t notice before that moment, it’s because the parts of your mind outside the narrow scope of your consciousness have identified that thing as the next thing to solve.