I find it super helpful to time block - I have a document from college that one of my friends got from the disability center to help manage school work and I use it to time block tasks for both work and school. I look at the week and block off nights I’m busy (appts, other commitments, etc) then I prioritize the tasks I do regularly (laundry is every other week and cleaning the bathrooms is every other week) and if I have any other open days I start blocking off other things. I use the backlog for tasks to complete when I find myself with extra open nights/time. Usually every night, unless it’s a night I get home late or have other things going on, I plan to do my task from 7-8pm and I try to break down tasks so they don’t take more than an hour. This usually means cleaning the bathroom and laundry takes a few days but I can plan for it and make sure I don’t overload my weekends with chores. Being able to visualize my time and see that chores are a small part of my day also helps with motivation. Meds have helped this process immensely as well - I’m better able to see what time I have, prioritize the things I need to do, and if I don’t have time for “extra” tasks, it’s okay. When I have a free weekend (like today) I plan an hour or 2 to tackle some of the other tasks.
I found the image feature so I took a screenshot of my document, it goes through 10pm and I use highlighters to block off my time. For work I use a black marker to mark the times I have meetings so I can better visualize the time I actually have to work