I don't know how to fix it but I have the exact same problem. I try very hard. I can tell days when I'm "good" vs not so good on the amount of things I can get done and how long I can work on one task at a time.

Like you I have tried lists and everything. Write things down. I forget things as soon as I hear them...

I'm also a terrible cook. Haha... I hate shopping. The focus it takes to shop is terrible. And cook... but i have people relying on me to cook, so I feel bad.

I also do have the racing thoughts issue, tho...