There’s been a lot of research done on habit-forming, and I’ve read lots of books about procrastination and organisation. (How best do I procrastinate on a project? Read another book about proscrastination). One thing - that has become more easy with various apps - is tracking streaks, or regularly doing the good thing. Jerry Seinfeld has talked about his writing process in this way, just making sure he writes every day by marking a wall calendar to show he’s completed it. This sounds pretty basic, but it’s very motivating to keep going once you’ve started.
Your headline gave me a good giggle.
I was in a bad place 3 years ago & literally wrote a list of daily habits to get well. Two things happened. I certainly got well, but I also became hostage to the streak. If I hadn't met my 10k minimum steps target I'd walk around for no better reason than to reassure myself that I wasn't failing.
Being hostage to the streak (for me) is a frying pan & fire situation. Damn it felt good to delete Duolingo and have the occasional lazy day. Amazingly, I remained well anyway 🤷♂️