Build routines and plan your week, the fewer micro-decisions you have to make the better.
Routines for getting up, eating breakfast (exercising?). Routines for lunchtime, routines for going to bed. Routines for preparing dinner, routines for planning and going grocery shopping, routines for chores, routines to work through irregular chores/paperwork. Routines for leaving the house, routines for coming back. Best paired with a time commitment when to start a routine, planned ahead and set within a weekly schedule.
Don't start with all of them at once, plan one or two (the ones you stand to gain the most out of), prepare your weekly planner (physically written down! Do not handwave this step away!) then practice them over and over. It's hard work, annoying and exhausting to practice but once they're down you can do them on autopilot and think about whatever else. The planning and talking through of this endeavour is best done with another trusted person