@flesh Different things tend to work for different people (and flavours of AuDHD), so YMMV, but:

Smear out unpleasant/dysfunctional tasks across multiple days, and decide at the start of the day how much you can realistically get done. Then cut off a third of it. Once you're done with those things, you're *done*, even if you feel like you could 'do a bit more and complete it' if you pushed yourself.

Remove tasks where possible. Get a dishwasher (even a shit, cheap, tiny one) instead of washing dishes by hand. Store things in closed boxes so they don't get dusty. Get a cheap botvac that can run unattended. Enable the automatic medication renewal at your pharmacy. And so on.

Push yourself to complete those 'investment tasks', if needed - they are one-off setup tasks and will save you a lot of spoons in the long term, so they are the ones that it's worth spending your spoons reserve on.

To improve time efficiency, pre-plan your tasks, especially chores. You can partly unload the dishwasher while you're watching the rice cook, or fold the laundry or go shopping while the paint is drying. Time yourself on different tasks so you know how long they typically take, and then schedule a single 'flow' that lets you interweave many of them and get all of them done, before starting on the first task.

In my experience, most of the "time loss" isn't actually in the stuff you're doing, but rather in the gaps inbetween - the 'sitting down for a quick break' and then getting distracted by something on social media, the travelling to the shop to "buy something real quick" (that you could've also gotten with tomorrow's grocery haul), the staring at a screen trying to force yourself to do something when it would've been more effective to briefly step away and complete a different chore that your brain is less opposed to at the moment.

So basically: track where your time is *actually* going (it is probably not where you expect, because time blindness) and then find ways to optimize those things specifically, either by making things easier to start on, or by improving the efficiency of the process itself (by eg. batching or splitting tasks).