How do I keep up?

I recently, within the last year, have started having Chronic pain in my hands.

Good news: I'm on medical leave from work so I have more energy mentally to help keep things tidy at home while my spouse has started talking on more financial responsibility.

Bad News: I'm on medical leave so I have no routine and I have ADHD that comes with the usual time blindness and impulsivity.

So I'm trying to adjust to the bad AND the chronic pain and random flare ups while still having some kind of social life with my spouse and my partner who lives with us while trying to get a small business off the ground so no matter what happens with the Chronic pain I'll have some kind of fall back.

So I'm trying to figure out, how on earth do I prioritize while still managing to keep to a schedule?

I try making a list and either get overwhelmed and paralyzed, start thinking of other stuff to do while I'm doing one thing on my list, forget the list exists, and spend the next 3 days doing stuff that's definitely not as time sensitive, or I try to keep the list small and end up forgetting stuff that's time sensitive but wasn't as dire as the stuff I originally put on the list.

and to top it all off. I feel like I can't find a good rhythm to my week. Every day something happens that I forgot it wasn't expecting and suddenly I have to throw everything at the wall to see what sticks because I simply don't have the energy to do it all.

What are some stuff you guys do? Does anyone have a way to make a master list or something and then being able to only see like 5 things at a time? Is there an app like that?