When working with common mental health problems such as low mood, an evidence based treatment is 'behavioural activation'. Behavioural based work is about breaking tasks down, then using a diary to plan and prioritise tasks. Rather than wait for motivation to come to us before we start making change, it is about working from the 'outside in', so this means plan and do the task, then see how you feel afterwards.
When our minds are so busy, there are difficulties with our own executive functioning, using simple tools that we can offer can help us start to effect a change and if consistently practised then this will become more automatic. Remember you likely know what will help but ADHD may impact putting your intentions into action - this is where we can help.
This is also true of the importance of planning in self care, meal planning. If we have a plan of what we need to do this week or even tomorrow, we can start to prepare and plan ahead, reducing avoidance and possible impulsivity.
We can support you implementing this work, accountability is a powerful tool to offer an external motivator.