[tokyokawasemi]

Definitely get some help if possible. But in terms of better planning, here's what worked for me:

1. Set a goal or two for your week on Monday. 2. Then each morning over coffee each day, list out a few tasks (max of six, but even two or three is ok) that help you progress towards those weekly goals. 3. Do them one at a time, in order of priority. (If you still feel you can't take these on, break them down into smaller tasks if you can)

[floatingatoll]

"each morning over coffee each day" here is worth calling out especially as a useful habit in support of maintaining stable circadian rhythms. If you wake up at the same time each day (or sunrise +/- a fixed interval) and perform a focus-intensive ritual while consuming a stimulant drug each morning, your brain may simply learn to wake up each morning to prepare for the task ahead, synchronize your morning cortisol spike with your recurring wakeup time, and have you ready to get out of bed each morning without any urging from your alarm.

This isn't obvious because the rigor of fixed sleep/wake times is harsh on modern souls. You have to go lay in the bed in the dark and quiet at the same time (or sunset +/- fixed interval) each night, with your phone screen down, DND'd, and charging. If you like to read at night, you may be able to prepend bed with reading as long as you always begin at the same time, and in the same place, and especially with the same lighting.

This stuff isn't guaranteed to work without more investigation along cortisol and circadian lines, but it appears to work by default for something like 50-80% of humanity, so you might be one of the lucky ones.