You have to constantly be two people, wear two hats. And then, at some point every day you also get to wear the tally hat, to see how you did.
A bit more about being two people - it's like when you do awareness meditation, you have to watch yourself go, but you also have to be there and do the work.
I am getting good results in my last three years (tally hat on) but that's after six years of miserably failing to get any control whatsoever over my life. Lots of pain there, heaps of depression.
No individual trick has done it for me, nothing stuck or moved the needle any. What I ended up doing is: new place/town, new job, new acquaintances. Some distance from older acquaintances. Did that twice, and both times got fantastic results, got progress. So, reset lead to progress.
I fucked up the distancing the first time, didn't move far enough away, didn't change my cellphone habits. You really are the sum average of the people around you, that is true if you want it or not. You need to shut up and cut the noise to have a chance to hear yourself weep when you're miserable doing what you do, to feel yourself content and joyful when you do something that is you.
Tally hat is not optional. Measuring progress, noting it down as you go, reflecting on what did and didn't work makes all the difference. Do, note, reflect, adjust, do again.
Awareness is not optional. Sitting down to watch Youtube? Think about what it is you're going to do after that, before sitting down. Set a timer, so you won't find yourself with the sun down and nothing accomplished that day.
Before you go to sleep, half an hour before, shut down everything, your phone, your computer; take a shower and think - if there is one thing I am to do tomorrow, what would that be? What would make the most difference? Write it down on a sticky note and put it on your monitor's top bezel. This is what you'll do in the morning, first thing. Then you get to do anything you want (set a timer), and proceed to tally-hat, then turn your phone on. This is when you'd get back to everybody and do household chores or what have you.
Do four good days like that, in a week. You don't have to be good all week. Just most of the week. There are 52 of those in a year, set your phone and desktop dash to show you what week number you're at, and use that when putting on your tally hat. Where are you coming from, what are you to do right now, what's the immediate next thing? No point planning way ahead or keeping a todo list (do keep a backlog and review it weekly, do mark things on a calendar so as not to miss them). Don't make yourself do a list of things, you're not a machine, yet. Make yourself do 23 minutes of "I'll just start doing that, even though I don't feel like it, and then take a break". You will feel like it after 15 minutes, but never before you actually start.
Or hire a boss/secretary and they will do your tallying for you (moderately well), and your awareness (works better if not remote).
Cheers.