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I felt like this for a long time, turns out it was mostly a depression issue. So therapy and meds helped a lot. Also, there are executive functioning coaches who work with exactly these types of problems.

another thing that helped was setting my environment up in a way that will trigger me to act like I want. blocking distracting websites, putting red lights in my bathroom so I can't pick my skin, putting a book I want to read on my desk, putting my sneakers and elliptical where I will walk past them often.

also, meta habits. there are small mental tweaks that will help you function better as a whole, one of them is "microsteps". if there's a task you want to do and you're not doing it, it's probably because you're overwhelmed. to fix this, figure out the absolute smallest step needed to begin the thing. So if my task is to make dinner and I'm stuck on the sofa, I think "okay- put your feet on the floor. now stand up" etc. after 1 or two steps I go into autopilot and can do the thing.