this used to be me for years but i think i finally found a way to manage it by trying to establish a routine   i block off time for certain things i need to do and those are based on goals ive set which are broken down into small tasks that are easier to keep track progress of than some big thing but they all add up to the big thing in the end basically what the book eat that frog says to do  ive also had luck with putting little calendar reminders to do situps and pushups burpees chin ups etc throughout the day so im not sitting on my ass for 18 hours and not moving that also seems to help keep track of time during the day since those keep popping up and i need to stop what im doing and get up then i cant really zone out and take too long with something or procrastinate all day  actually since reading your post im wondering if the exercise is filling in the stimulation needed to stay focused ive always had a hard time balancing a full hour long workout daily with other stuff to do but doing a small set of something for a few minutes throughout the day seems to keep me alert and happier all day long when i can keep up with it   i will say its not perfect but the key seems to be if you fall out of the routine just try to get back to it  for example i have a really hard time waking up early lately so i keep missing my morning stuff but instead of trying to shift everything up i find its better to just consider that time lost and try to keep doing everything as planned after that