one thing if the sleep schedule is an actual problem in this situation as opposed to just an example of the kind of thing you do thats really important to keep it consistent i was told by my therapist to have a more consistent sleep schedule which i didnt really think would work but it has helped tremendously also something else is that you need to just do the thing force yourself to do it and dont give yourself any excuses none i really struggle with this but once i force myself to start it makes the rest easier for example im in an english class and often times i think i have no idea what to write i just need some more time to think about it however if i just start with the first thing that comes to my mind no matter how dumb it often gives me a small idea for other parts and those do the same until i have it done and then all i need to do is refine it its a similar thing with positivenegative cycles every time you do something its easier the next time until its a habit which can be good or bad so you need to just force it to be good