Hi! I’ve definitely got some of the same struggles, and there’s no magic bullet (that I’ve found lol) to make my executive functioning not such a mess, but here’s a couple things I’ve found that work:
* Using something like the Pomodoro method with scheduled breaks so you know there’s a time that you’re going to get to reward yourself. Sometimes I find it hard to stick with it, but especially if you use it in conjunction with other methods it can be really helpful.
* Get a planner, write EVERYTHING down, and when you have an assignment, break it down into smaller tasks and write down each of those. When you cross off sub-tasks it actually triggers a release of dopamine. Here’s an article that explains a little more of the science behind how that works
* Separate a space for work and a space for relaxing. Like if you relax at home, try to go to the library when you need to sit down and do work. Or, if you relax in bed, make your desk a place to work.
* You can install a blocker like Cold Turkey to just physically prevent yourself from being able to access distracting websites. I found this one really helpful when trying to get my final projects done last term.
* A lot of the tips here are about professional work environments but I think the first two points especially can be helpful to anyone trying to get work done.