Structure your routine(s). Default rules save you a lot of cognitive load.

Avoid scrolling apps. Avoid touchscreens for a couple of hours after waking up. Try to work a few pages of long form reading into your daily routine. It will become easier to remain focused for longer over time.

Don't fall for grand schemes and definitive solutions. We are prone to manic-depressive cycling as we think we've solved everything now and than fail to follow up.

Try to make everything you want to be doing very easy to get started on and everything you don't want to be doing harder. Cultivate this pattern.

It's not one big thing, it's a bunch of little things. And if you have a (few) bad days or weeks or months, don't spiral. Forgive yourself and try again tomorrow.