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Welcome to welcoming me to Lemmy! Oh I don't make schedules or chart plans, not because I don't enjoy it but because I feel like I've failed if I don't stick to the plans to the letter. Instead I decide what I'm going to do and only start the preplaning and planing when I'm at the activity. It works out great for simulators because I work on sections and with the way upgrade trees work better equipment gets unlocked and sometimes that equipment interferes with the already established plan and I have to redo work, so it saves me on work doing to only plan in small portions and is therefore more efficient. Still when it comes to doing a thing it's largely unhelpful because I tend to spend too long not starting and then I get distracted and because I wasn't writing things down I'm working on incomplete information once I refocus.
Getting distracted and being unable to force yourself to start sucky tasks is often seen in people with ADHD.
Doing the dishes doesn't really require doing anything in sections, doesn't require a plan, really, just the ability (via your brains executive function) to make yourself start.
I have ADHD and based on what some experts say, which lines up with my experience, executive function is poor, meaning the "just do it" part of the brain is weak as hell. No amount of knowing I have to or trying to make myself do the thing works. I just sit there not getting up or doing the thing.
That is, unless I have an emotional, external motivation like fear (oh crap! someone is coming over in 10 minutes) or guilt (wife is upset with me for dropping the ball).
I find, personally, that if I have taken my ****daily prescription and have been exercising regularly, I feel better and more energetic overall, and under those conditions, I don't struggle as much to get started on a crappy task.
Depression can also affect motivation. If you're feeling down you're not feeling like doing a task. I also struggle with that (common in folks with ADHD). For me, personally, exercise helps. So does sun. And being around friends.
PS: I am not a doctor or mental health professional or related expert. Nobody can be diagnosed over the Internet. I'm just offering possible explanations that need to be checked out by a professional.
I will have to add exercising, sunlight receiving, and friendship on the list of things I need to do then. At least as long as I'm stuck at the beginning to do things part. Thank you very much for actionable advice! Even if actions are hard for me to do in the first place, a rough outline of what my goals should be to improve my life is a very desirable outcome.