Breaks (5-10 minutes) between events.

https://www.webmd.com/add-adhd/why-do-i-waste-time On top of my autism I have anxiety disorder so maybe its something more deeper that talking or therapy might help
Strategies to Help
Break Down Tasks:
Deconstruct complex or overwhelming tasks into smaller, manageable steps.
Create Systems and Routines:
Establish clear routines and systems, such as organizing a dishwasher, to streamline tasks and make them feel less heavy.
Use Visual Aids:
Visual schedules and transition warnings (e.g., "5 minutes until we switch tasks") can help manage transitions and provide clear expectations.
Minimize Distractions:
Create a quiet, focused workspace to improve concentration and reduce the feeling of being overwhelmed.
Define "Done":
Clearly define what a completed task looks like to avoid rechecking and restarting, which can waste time and energy.
Practice Self-Compassion:
Be patient and kind to yourself; acknowledge that time management can be a significant challenge, and take things slowly.
Embrace Habit Formation:
Focus on building consistent habits, as autistic individuals often find they can streamline routines once they become habits.

taking hours to finish a simple task on the autism spectrum is a common experience, often linked to executive function difficulties, which include challenges with time management, task initiation, and planning. Other factors like perfectionism, anxiety, and autistic inertia (a strong desire to stay in a current state) can also make tasks feel overwhelming. Strategies to help include breaking tasks into smaller steps, creating systems and routines, minimizing distractions, and using transition warnings to manage challenging changes between activities.

Why Do I Waste So Much Time?

https://www.webmd.com/add-adhd/why-do-i-waste-time