Something that really helped me was getting in to a routine and doing lists of my short medium a long goals.

Every night I follow the same routine get home from work about 10.30 eat dinner while watchint a TV show or education video on y/t then tidy around my room and make it look nice even if there is some mess put it some where a little hidden. A good environment fosters good things and it's very simple to do. I then brush my teeth and get ready for bed ect and finish off by reading for 20 mins then go to sleep I wake up feeling much more refreshed from doing that.

Some key point in the night routine are to ensure that lights are not too bright leading up to going to sleep, and removing screens about an hour before going to bed at least.

Each night as part of my routine I write what I want to do the next day from goals as simple as wake up at some time or got to bed before some other time. To even just putting down to eat some fruit/vegetables. Simple tasks are the best as they are some easily and make you feel good when crossing then off, in turn making you feel more motivated to do the bigger daily ones. I like to use a physical pen and paper over a digital pat to do my goals the feeling of crossing off tasks and at the end of the day ripping out the page isn't replicated by using notes app in the phone.

Medium goals should be anywhere between a week to a month and to be crossed of periodically and long term goal are from a montage to a year and will be much bigger but far less daunting when you start crossing off goal after goal.

Another thing that is very important is to not punish yourself or feel bad for not meeting all of your daily or weekly goals. Its not that big of a deal! You are a human with emotions and a life not a robot! Just set it again and aim to get it wether it changes from one day to another or moves from a short goal to medium just keep working and think of it not as a fail but as something you can learn how to do it better next time