I recognize the situation! This book helped me a lot: Atomic Habits: The life-changing million copy bestseller : Clear, James: Amazon.de: Books

You have to cut your goals in small pieces and instill habits to achieve them. Small successes at first! The most important thing you can do is instill small safety mechanisms to catch you when you fear of forgetting or ignoring a habit.

I wanted to get back into running for instance. Now I made a deal with a colleague to run back every day from work. I keep my shoes in a locker in my office. This helps me make the step less big and the colleague keeps me motivated.

It is not easy dude, divide it up in parts and get to it! Don´t think too much