I echo prior advice about habits -- the standard stuff I've heard is after doing something for ~3 weeks, it becomes habit. I have had moderate success with streaks (both for exercise and coding). Esp. insofar as coding goes, I would say "just to a little bit every day". Find 10 minutes here to just open the editor and fix/improve/write one line & commit (or work on design or something, since writing software is def. not all coding). You'll be there before you know it. See: http://lifehacker.com/281626/jerry-seinfelds-productivity-se...

I would point you to two other reference materials. One, is Andy Hunt's (of the Pragmatic Programmers) book: "Pragmatic Thinking and Learning" which I cannot recommend enough. Second is 37Signals "Rework", which I also heartily reccomend.

One thing Pragmatic Thinking & Learning touches on is S.M.A.R.T. See: http://en.wikipedia.org/wiki/S.M.A.R.T.

Also? I have A.D.H.D., too. I also struggle at times -- it's a bitch to admit you're both intelligent & disabled. I don't have much practical advice on this topic, just be aware.

Finally, work on balance. Work on goals. And don't sweat the small stuff -- relax and work slowly. Change is hard.

Best of luck.

-N

P.S. Exercise helps everything (ditto sleep) -- cognition, bodily health, focus, etc. Even if you don't lose any weight (or gain slightly due to fat -> muscle) it's still worth it. Trust me.