How Do I Fix This?
(media.scored.co)
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Take up a combat sport, MMA, BJJ, local fight club under the bar, whatever. Something to force focus.
Drop the caffeine (and refined sugars, go keto, lots of fats and eggs).
Turn off the screens, get at least 20 minutes of sun a day.
Take cold showers. Why? If you start your day by forcing yourself to do something miserable, it's easier to keep forcing yourself to do miserable things, otherwise the previous misery is somehow wasted.
This is the biggest one, my grandfather told me it when I was young and I was too stupid to listen. The moment you think of something you need to do or should be doing or have in your hand to do... Do it. Don't procrastinate, don't put it down, don't talk yourself out of it.
At first, this may fuck up your schedule a bit, you're there at work, "I should do some pushups" randomly passes through your brain, make it happen. At first, your brain will rebel and tell you to do these things when least convenient as a fuck you, power struggle. Eventually, if you keep calling your brain's bluff, you will start to gain control. Remember, it's been controlling you and you've just been along for the ride for years.