Try the Tiimo app. It's designed for time blindness.
Also look up ADHD paralysis. If you try breaking things waaay down it may not be so overwhelming.
Eg: when you put on your list "do the dishes", your brain goes wild thinking about how that's unloading the dishwasher, loading the dishwasher, walking around the house to make sure you have all the dishes, hand wash anything that needs it, then finally clean the counters and stovetop. That is SO overwhelming to think about! So rather than put "do dishes" on my list I break it down further. The first section of the dishwasher I unload is the cutlery, so on my list I put "empty cutlery". That's a simple task, and you feel like you could even be off the hook if that's all you get done because that was the only thing you put on the list. It's more than likely you'll be able to finish all the parts to "doing the dishes", but it takes away the negative if you're having a bad day. I mean you still beat yourself up a little, but -for me anyway - not nearly as much.
Another thing you could look up is the Promodoro technique. It gives you a cycle of time for work, and time for a break.