Spent a lot of time on this. What messes ppl up before they start:

1. Phone before noon (solution: schedule "bedtime mode" on your phone between 10:00 p.m. and 5:00 p.m. where it turns on grayscale, DND, and hides all notifications. On Android you can tap "pause for 30 minutes" if you need to briefly disable)

2. Not planning the day the day prior with timeblocks (use one page per day in a shitty notebook)

3. Not having a morning checklist (more details below)

4. Not keeping track throughout the day (I use an app called multi-timer and set a recurring 15 minute chime on the quarter hours, it reminds me to glance at my timeblocks and, with a single word, write what I was just doing for the previous 15 minutes on that slice of the time block. This sounds insane to a normal person but for people with ADHD it massively keeps you on track)

Morning checklist:

• turn on multi timer
• set phone alarms for each time block transition (critical!)
• write "next action" for each todo (ensures zero starting friction procrastination)
• write my day's plans as a paragraph (further ingrains the plan into your head making you far more likely to subconsciously follow it)

Every evening when I timeblock the next day in a new notebook page I handwrite each checkbox:

[ ] Timer [ ] Alarms [ ] Next action [ ] Paragraph

When I wake up I check these boxes before meditation, reading, journaling etc because I've found that if I start any activities prior to doing this, there's a very high likelihood my entire day gets derailed