Sounds like you need to check out your throttle valve potentiometers.
Unplug the connectors near the throttle body (I'm assuming they are there, not sure) and clean them and apply stabilant 22a to the contact pins.
Also try cleaning your MAF sensor, located on the intake tube. Take the 2 torx screws out and wiggle the sensor out. Get MAF cleaner and spray the wires as per the instructions on the can and WAIT FOR THE UNIT TO DRY COMPLETELY! Also clean the connector and apply stabilant 22a.
Your idle actuator could also be bad. But I don't think that's the case if you just reset the adaptations.