How about we pare down your working day a bit?
- Food.
Fine, you need something - but do you need to be dealing with three lots of thinking cooking, eating and cleaning up right now? If not, then how about something that is tolerable but minimal effort - like buying a bunch of meal replacement drinks (ready to drink because nobody has time to clean a blender) and sticking them in the bottom of the fridge? That frees you from 14 meals a week and gives you freedom to actually think about 7 where you don't have to think too hard about whether they're unhealthy as you have tons of calories to play with.
That final meal can be an easy cook thing with bags of salad, microwave vegetables and rice/pasta as you prefer (I'm a huge fan of precooked chilli salmon fillet or chilli prawns for those meals). You don't need to do this forever, perhaps just long enough to give you a break from the mental load.
As you've got yourself in a position to have less washing up, you don't have so much tidying/cleaning - packets in bin as you open them, plate washed under the tap as you finish eating. Less kitchen cleaning, too, especially if you wipe over the surface the instant something spills on it.
So you're fed and the kitchen isn't a health hazard/visual noise shouting at you.
- Cleaning and Tidying.
Washing basket in bedroom, as you get undressed for bed, chuck the dirty clothes straight in there. Keeps your room looking better than dirty odd socks everywhere. Pull your duvet up on your bed as you get up, so no need to make it later.
So your sleeping area is cleaner and less cluttered, which helps sleep, as well as making it easier to get things ready to go to the launderette when you do go there.
- Hygiene.
When you get up, you'll have a bit of a routine even if you don't realise it - you probably go straight to the bathroom. Well, let's add on open the curtains as you get up, the toilet, then brush teeth and your shower onto that, so you go back to the bedroom clean and get dressed. You're then ready to go.
- Work.
Take the towel back out of the bedroom with you and hang it back up as you go to the kitchen (I use the bannister as that means it dries very quickly compared to in a heap on the floor). Have your breakfast/shake as the kettle's boiling. Take your tea/coffee in to where you are working, switch on your laptop and start work.
Alarm goes off at (for example) 11am. Break time. Have a drink, toilet break, then back to work.
Alarm goes off at 1pm. Lunch break. This could be a good time to go for a walk round the block in the way you would have gone to grab a sandwich at the office. Come back, have your lunch/shake and log back on for 2 hours.
Break time at 3. Have a drink/toilet break and back to work. Only two hours to go.
5pm. End of work. All done. Log off and switch your laptop off. You'd normally have been travelling home now, so it's the perfect time to have another walk - maybe to a shop to pick a dinner? Or maybe a run/the gym if you like exercise?
- After work.
Back home, have dinner, chucking things away as you use them and wiping spills up immediately. Wash up straight away (it's only a plate and a couple of things to do, so it hasn't got overwhelming), and you're done - the rest of the evening is free.
If you can get your workday under control, then you'll start feeling better, as there won't be so many utter panics. And the bit that pays for your home and your food is more important than having a matching pair of socks every day, anyhow.
Something else that might help is having a large (A2 or A1 perhaps) pad and a load of marker pens so you can plan things in a bright, easy to see way, rather than have to hold million things in your head. Even the timing of your day on paper might help.
Oh, and as you may have noticed, there is no mention of phones or social media, just work. There's a reason for that - they distract you and provide greater stimulus than work stuff. They wait until later - if need be, put your phone across the room; I'd even think about having a separate PAYG one for work if you need one, to ensure that you can't get sucked into Whatsapp/games/apps/news.
See how that goes and then come back to other things once they're embedded. No point giving you ten million things to try at once, after all, is there? 