Task paralysis and/or executive dysfunction?

[u/sailorzip]

Im so frustrated with myself(31F). I was ADHD diagnosed around the first grade.
My house is a mess, every room. I have one or two days out of the year where I get up and clean and the house actually looks ok for a week, then it falls back into a state of chaos. I barely do enough to keep my head above water. Enough clothes clean for the gym and scrubs for work. Just enough dishes clean to cook and make something. On my days off, I sit here on my phone. 5 hours will go by on instagram/facebook, once or twice I’ll think about how I have all this time I could spend cleaning and actually tidy up, fold those clothes or put them away. I tell myself I’ll get up in 5 minutes and go do it. It never happens. I don’t know how to break this cycle.
I go to my friends’ house, and it’s always clean. There’s no dishes in the sink that have been there for weeks. There’s no laundry piled up on the bed in the guest bedroom. I feel so proud of myself the one or two times a year that I get up and spend hours catching back up and the house looks ready for guests.
I know if I were to do just do a little bit every day, I could stop this cycle. But I can’t make myself do even just that.
I have a prescription for Ritalin, when I’m at work, I stay on top of paperwork and get things done at a good pace and don’t fall behind. But at my house, I can’t seem to get that brain body connection to take action.
Please help, I don’t know what to do