plan your week ahead and try you best to stick to it, depending on your current state even accomplshing 60% of your plans is good enough, observe your progress throughout the weeks in a month or two you should reach 80% good luck also use software like google calendar and toggl so you don't have to keep track of things manually
the key thing is to accept that you won't be super productive from the start and it may take a year until you reach your full potential
if you give your maximum right away you'll burn out after a couple of days and return to your old self
sucks not having been taught good discipline from a young age but whatever
