Help with household/life/work routine

When I have a routine I can (or like to believe I can) stick to it, but the hurdle of getting started paired with agonizing over what to include and how to best structure often keeps me from establishing one.

I am really struggling with setting up a before work/school drop off and after work/dinnertime routine. I have no regularity for when to do laundry, clean the bathroom, exercise, grocery shop, walk the dog., etc. so I do things super sporadically or doom scroll in paralysis and do nothing at all. Fortunately I have a partner who is more structured and picks up a lot of my slack, but I think I'd feel better about myself and our relationship would benefit from me not being so useless around the house.

I am a 43yo parent with two kids between 5 & 10. I work full-time from home with a ton of flexibility on when I work. My life feels super chaotic.

Does anyone have recommendations for a template to use or a routine to follow? I need like a "type A" style schedule for an ADHD adult. Once I get a framework down I can use an app to help me visually map it out.

In the morning I need time for coffee, exercise, and some quiet before the storm of my children. I like time in the evening to read. I don't know what this is so hard. Help!