Speaking from personal experience I tried every trick, strategy, and everything else under the sun and it never worked which led to a lot of personal shame and anxiety that over time became so tiring and demoralizing it led to short term the occasional bought of depression. Talk therapy helped but wasn't enough. Saw a doctor in my early 30s, got diagnosed with adhd, and started adderall which gave me the ability to focus and get my life in order enough I had the space and energy to do the long term compounding things like exercise, getting my diet in order (I'm on a paleo-ish diet now), have time to meditate/journal etc. etc. The hyper focus on short term mood before I recognize now was really an attempt to get in the right head space to get work done but that process is exhausting and leaves little energy to do the long term right things. Maybe if I had the wealth to step away from work for months and purely focus on that I could have gotten to the place without medication to let the long term things compound but I don't think thats a realistic option for 99% of people at least in the US and especially with families to support. We can argue about the structure of society and if thats right or not but for my own life frustration at the general state of the world does little to improve my life.

Stimulant meds are not a silver bullet but for some % of folks no amount of strategizing is going to help without medication and/or therapy. I use both and it's been enough of a push to see dramatic improvement. My biggest piece of advice if you're struggling with this generally is drop the shame. The shame that you struggle with it, the shame that you might need medication, etc. Then when the shame is gone you can be objective to do get what you need and stack the long term habits that make things easier.