obviously i haven't read more than like 5 sentences of this because what did you expect posting this to an adhd space, but here's my take:

Make things easy for yourself, and do however much you can whenever you can.

I don't load the entire dishwasher at once, i put in 2-5 dishes at a time whenever i'm in the kitchen.
I keep a trashcan next to my computer so i don't leave trash laying around, it's actively easier to toss it in the bin than it is to put it anywhere else.
I wash or put away dishes as i cook, when they're freshly used you can often just rinse them off, and putting it in the washer now means i don't have to think about it later.

It's something i think you have to experiment with yourself to figure out what works, but i think those 3 things should be quite universal and helpful.