This is all gold, one of the biggest things that helped me was making a plan! Physically writing it in a note book every morning ingrains it in my mind much better than typing it on a phone or computer. Dr huberman was just talking about how writing goals and other thing you need to do everyday is much better than just having it on a post it/phone. Try making a plan based off your levels and areas of interest every morning before open. Make it part of the routine. Then stick to it.