hey op i have been struggling with the same problems for a while and the following things are what have helped me immensely probably the most important one for me is studying in my schools library or building and not taking distractions with me also be visible for other people this way i trick my brain into thinking that it would be weird if i wasnt doing anything second one is to make tasks more manageable make a small list of things you want to do and work on those one by one  thirdly if life just isnt cooperating dont force it and go do something else if you know you are not gonna do it just stop and do something else  and as a last conclusion write down what you want to do for the day or a week and just start small and build from there also reflect on what things worked for you and what things didnt because it doesnt make sense to try the same thing again and again if it doesnt work message me if you need any more help i believe in you