I have very similar issues. Two things worked for me: - have a daily tracking system where you have clear simple goals (such as going to bed at a certain hour,

I have very similar issues. Two things worked for me: - have a daily tracking system where you have clear simple goals (such as going to bed at a certain hour, the first thing you do in the morning should be productive...) and try to have "winning streaks". I use an google sheet for this and color red/green tiles based on success/failure. - Find a buddy to work with. Since I started working with a cofounder next to me, my productivity shot up simply because I feel bad doing crap while he is working.